Comparing Nutrients in 1 pound Ketchup VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Ketchup	4%	1%	95%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Ketchup	Boiled Carrots	Recommended Dietary Allowance
Energy	15.8% 458kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	133% 96g	21.6% 15.6g	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	2.25% 1.63g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	% 10.4g	% 12.2g	g per day for Men 19-50 years
Fiber	3.6% 1.36g	36% 13.6g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Ketchup	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	13% 118μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.7% 6.5mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.26% 0.21mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.72mg	53.4% 0.69mg	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	16% 63.5μg	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	18% 16.3mg	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	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ketchup	Boiled Carrots	Recommended Dietary Allowance
Calcium	6.8% 68mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 68.5μg	5.4% 215μg	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	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	30.6% 0.7mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	37.5% 1275mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	274% 4114mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	8.4% 311g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Ketchup vs Boiled Carrots:

• Catsup has 3.8 times more Vitamin B2, 2.2 times more Vitamin B3 and 1.4 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 32.8 times more Vitamin A, 6 times more Vitamin B1, 4.9 times more Vitamin B5, 1.6 times more Vitamin B9 and 4.6 times more Vitamin K than Catsup.
• Both Catsup and Boiled and Drained Carrots have similar amounts of Vitamin B6 and Vitamin C per 1 lb.
• Both Catsup as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Ketchup vs Boiled Carrots:

• Catsup has 5 times more Copper, 1.3 times more Magnesium and 15.6 times more Sodium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2 times more Calcium, 3.1 times more Fluoride, 1.8 times more Manganese and 1.3 times more Water than Catsup.
• Both Catsup and Boiled and Drained Carrots have similar amounts of Iron, Phosphorus, Potassium, Selenium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Catsup has 2.9 times more Energy, 3.3 times more Carbohydrate, 6.2 times more Sugars, 24.2 times more Fructose and 1.4 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 10 times more Fiber than Catsup.
• Both Catsup as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.