Comparing Nutrients in 1 pound Ketchup VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Ketchup	4%	1%	95%
Carrots	8%	5%	87%

Macro Nutrients

	Ketchup	Carrots	Recommended Dietary Allowance
Energy	15.8% 458kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	133% 96g	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	g per day for Men 19-50 years
Sucrose	% 10.4g	% 16.3g	g per day for Men 19-50 years
Fiber	3.6% 1.36g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Ketchup	Carrots	Recommended Dietary Allowance
Vitamin A	13% 118μg	421% 3787μg	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	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.7% 6.5mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.26% 0.21mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.72mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.2% 41μg	21.5% 86μg	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	29.7% 26.8mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ketchup	Carrots	Recommended Dietary Allowance
Calcium	6.8% 68mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 68.5μg	0.36% 14.5μg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	28.2% 0.65mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	37.5% 1275mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	274% 4114mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	8.4% 311g	11% 400g	3700g per day for Men 19-50 years

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

• Catsup has 2.9 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.2 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 32.1 times more Vitamin A, 6 times more Vitamin B1, 5.8 times more Vitamin B5, 2.1 times more Vitamin B9, 1.4 times more Vitamin C and 4.4 times more Vitamin K than Catsup.
• Both Catsup and Raw Carrots have similar amounts of Vitamin B6 per 1 lb.
• Both Catsup as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Ketchup vs Carrots:

• Catsup has 1.9 times more Copper, 7 times more Selenium and 13.1 times more Sodium than Raw Carrots.
• While Raw Carrots contain 2.2 times more Calcium, 1.7 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Zinc and 1.3 times more Water than Catsup.
• Both Catsup and Raw Carrots have similar amounts of Iron, Magnesium and Potassium per 1 lb.
• Both Catsup as well as Raw Carrots have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Catsup has 2.5 times more Energy, 2.9 times more Carbohydrate, 4.5 times more Sugars and 15.9 times more Fructose than Raw Carrots.
• While Raw Carrots contain 9.3 times more Fiber than Catsup.
• Both Catsup and Raw Carrots have similar amounts of Protein per 1 lb.
• Both Catsup as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.