Comparing Nutrients in 1 pound Ketchup VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Ketchup	4%	1%	95%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Ketchup	Brussels Sprouts	Recommended Dietary Allowance
Energy	15.8% 458kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	31.2% 40.6g	130g per day for Men 19-50 years
Sugars	133% 96g	13.8% 9.98g	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	54.6% 39.6g	5.8% 4.2g	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	% 46.3g	% 3.67g	g per day for Men 19-50 years
Sucrose	% 10.4g	% 2.1g	g per day for Men 19-50 years
Fiber	3.6% 1.36g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Ketchup	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	13% 118μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.7% 6.5mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.26% 0.21mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.72mg	76.4% 0.99mg	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	10.2% 41μg	69% 277μg	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	20.7% 18.6mg	428% 386mg	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	44% 6.62mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	669% 803μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ketchup	Brussels Sprouts	Recommended Dietary Allowance
Calcium	6.8% 68mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	35.3% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 68.5μg	NA	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	20% 1.6mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	66.5% 1.53mg	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	17% 118mg	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	37.5% 1275mg	52% 1764mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	274% 4114mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	8.4% 311g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Ketchup VS Brussels Sprouts per 1 lb

Compare the macro and micronutrient content in 1 lb of Ketchup versus 1 lb of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Ketchup vs Brussels Sprouts:

• 1 pound of Ketchup has 1.8 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.7 times more Vitamin E than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 1.5 times more Vitamin A, 12.6 times more Vitamin B1, 6.6 times more Vitamin B5, 1.4 times more Vitamin B6, 6.8 times more Vitamin B9, 20.7 times more Vitamin C and 59 times more Vitamin K than Catsup.
• 1 pound of Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Catsup as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Ketchup vs Brussels Sprouts:

• 1 pound of Ketchup has 1.2 times more Copper and 36.3 times more Sodium than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 2.8 times more Calcium, 4 times more Iron, 1.8 times more Magnesium, 4 times more Manganese, 2.7 times more Phosphorus, 1.4 times more Potassium, 2.3 times more Selenium, 2.5 times more Zinc and 1.3 times more Water than Catsup.
• 1 pound of Ketchup lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Ketchup has 2.3 times more Energy, 3.1 times more Carbohydrate, 9.7 times more Sugars and 9.4 times more Fructose than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 99 times more Omega 3, 12.7 times more Fiber and 3.3 times more Protein than Catsup.
• 1 pound of Ketchup provide inadequate amounts of Omega 3, Fiber and Protein
• 1 pound of Brussels Sprouts provide inadequate amounts of Energy
• Both Catsup as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in one pound.