Comparing Nutrients in 1 pound Ketchup VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Ketchup	4%	1%	95%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Ketchup	Oranges with Peel	Recommended Dietary Allowance
Energy	15.8% 458kcal	9.85% 286kcal	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	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	1.17% 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	54% 70.3g	130g per day for Men 19-50 years
Sugars	133% 96g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 10.4g	NA	g per day for Men 19-50 years
Fiber	3.6% 1.36g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Ketchup	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	13% 118μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.7% 6.5mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.26% 0.21mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.72mg	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44% 6.62mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ketchup	Oranges with Peel	Recommended Dietary Allowance
Calcium	6.8% 68mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	28.7% 0.26mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	NA	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	37.5% 1275mg	26% 889mg	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	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	8.4% 311g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Ketchup VS Oranges with Peel per 1 lb

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

Lets compare vitamin content per 1 pound of Ketchup vs Oranges with Peel :

• 1 pound of Ketchup has 2 times more Vitamin A, 3.3 times more Vitamin B2, 2.9 times more Vitamin B3 and 1.7 times more Vitamin B6 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 9.1 times more Vitamin B1, 7 times more Vitamin B5, 3.3 times more Vitamin B9 and 17.3 times more Vitamin C than Catsup.
• 1 pound of Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Catsup as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Ketchup vs Oranges with Peel :

• 1 pound of Ketchup has 1.5 times more Copper, 1.4 times more Potassium and 453.5 times more Sodium than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 4.7 times more Calcium and 2.3 times more Iron than Catsup.
• Both Ketchup and Oranges with Peel contain similar levels of Magnesium and Phosphorus per one pound.
• 1 pound of Ketchup lack sufficient amounts of Calcium
• Both Catsup as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Ketchup has 1.6 times more Energy and 1.8 times more Carbohydrate than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 15 times more Fiber than Catsup.
• 1 pound of Ketchup provide inadequate amounts of Fiber and Protein
• Both Catsup as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one pound.