Comparing Nutrients in 1 kilogram Low Salt Ketchup VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Low Salt Ketchup	4%	1%	95%
Cauliflower	26%	8%	66%

Macro Nutrients

	Low Salt Ketchup	Cauliflower	Recommended Dietary Allowance
Energy	35% 1010kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	211% 274g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	293% 213g	26.3% 19g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	120% 87.2g	13.4% 9.7g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 102g	% 9.4g	g per day for Men 19-50 years
Sucrose	% 23g	% 0g	g per day for Men 19-50 years
Fiber	7.9% 3g	52.6% 20g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Low Salt Ketchup	Cauliflower	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.66mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.6% 14.3mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.58mg	142% 1.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.5% 90μg	143% 570μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	45.6% 41mg	536% 482mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	97% 14.6mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Salt Ketchup	Cauliflower	Recommended Dietary Allowance
Calcium	15% 150mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	43.8% 3.5mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	67.4% 1.55mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37% 260mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	82.6% 2810mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	18.5% 685g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Low Salt Ketchup VS Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Low Salt Ketchup versus 1 kg of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Low Salt Ketchup vs Cauliflower:

• 1 kilogram of Low Salt Ketchup has more Vitamin A, 2.8 times more Vitamin B2, 2.8 times more Vitamin B3 and 18.3 times more Vitamin E than Cauliflower.
• While 1 kg of Raw Cauliflower contains 4.5 times more Vitamin B1, 14.2 times more Vitamin B5, 6.3 times more Vitamin B9, 11.8 times more Vitamin C and 5.2 times more Vitamin K than Low sodium Ketchup.
• Both Low Salt Ketchup and Cauliflower provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Low Salt Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Low sodium Ketchup as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Low Salt Ketchup vs Cauliflower:

• 1 kilogram of Low Salt Ketchup has 2.2 times more Copper than Cauliflower.
• While 1 kg of Raw Cauliflower contains 1.5 times more Calcium, 1.8 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Sodium, 1.6 times more Zinc and 1.3 times more Water than Low sodium Ketchup.
• Both Low Salt Ketchup and Cauliflower contain similar levels of Iron, Magnesium and Potassium per one kilogram.
• 1 kilogram of Low Salt Ketchup lack sufficient amounts of Calcium and Zinc
• Both Low sodium Ketchup as well as Raw Cauliflower lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Low Salt Ketchup has 4 times more Energy, 5.5 times more Carbohydrate, 11.1 times more Sugars and 9 times more Fructose than Cauliflower.
• While 1 kg of Raw Cauliflower contains 6.7 times more Fiber and 1.8 times more Protein than Low sodium Ketchup.
• 1 kilogram of Low Salt Ketchup provide inadequate amounts of Fiber and Protein
• 1 kilogram of Cauliflower provide inadequate amounts of Energy
• Both Low sodium Ketchup as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.