Comparing Nutrients in 1 pound Ketchup VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Ketchup	4%	1%	95%
Tomatoes	17%	9%	74%

Macro Nutrients

	Ketchup	Tomatoes	Recommended Dietary Allowance
Energy	15.8% 458kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	133% 96g	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	% 10.4g	% 0g	g per day for Men 19-50 years
Fiber	3.6% 1.36g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Ketchup	Tomatoes	Recommended Dietary Allowance
Vitamin A	13% 118μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.7% 6.5mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.26% 0.21mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.72mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.2% 41μg	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ketchup	Tomatoes	Recommended Dietary Allowance
Calcium	6.8% 68mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 68.5μg	0.26% 10.4μg	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	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	22.5% 0.52mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	37.5% 1275mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	274% 4114mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	8.4% 311g	11.6% 429g	3700g per day for Men 19-50 years

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

• Catsup has 8.7 times more Vitamin B2, 2.4 times more Vitamin B3, 2 times more Vitamin B6 and 2.7 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Vitamin A, 3.4 times more Vitamin B1, 1.9 times more Vitamin B5, 1.7 times more Vitamin B9, 3.3 times more Vitamin C and 2.6 times more Vitamin K than Catsup.
• Both Catsup as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Ketchup vs Tomatoes:

• Catsup has 1.5 times more Calcium, 1.4 times more Copper, 1.3 times more Iron, more Selenium and 181.4 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Manganese and 1.4 times more Water than Catsup.
• Both Catsup and Raw Ripe Red Tomatoes have similar amounts of Magnesium, Phosphorus, Potassium and Zinc per 1 lb.
• Both Catsup as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Catsup has 5.6 times more Energy, 7 times more Carbohydrate, 8.1 times more Sugars and 6.4 times more Fructose than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4 times more Fiber than Catsup.
• Both Catsup and Raw Ripe Red Tomatoes have similar amounts of Protein per 1 lb.
• Both Catsup as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.