Comparing Nutrients in 1 pound Baked Red Potatoes VS Ketchup

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Ketchup	4%	1%	95%

Macro Nutrients

	Baked Red Potatoes	Ketchup	Recommended Dietary Allowance
Energy	13.6% 395kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	96% 124g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	133% 96g	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	2.75% 2g	54.6% 39.6g	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	% 2.5g	% 46.3g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 10.4g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Ketchup	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	4.16% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	40.7% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	4.26% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	55% 0.72mg	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	30.6% 122μg	10.2% 41μg	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	63.5% 57mg	20.7% 18.6mg	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	2.4% 0.36mg	44% 6.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Ketchup	Recommended Dietary Allowance
Calcium	4.1% 41mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	43% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 68.5μg	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	39.7% 3.18mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	16.6% 0.38mg	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	46.7% 327mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	37.5% 1275mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	274% 4114mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	9.4% 348g	8.4% 311g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Ketchup:

• Baked Whole Red Potatoes have 6.5 times more Vitamin B1, 7.3 times more Vitamin B5, 1.3 times more Vitamin B6, 3 times more Vitamin B9 and 3.1 times more Vitamin C than Catsup.
• While Catsup contains 26 times more Vitamin A, 3.3 times more Vitamin B2 and 18.3 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Catsup have similar amounts of Vitamin B3 and Vitamin K per 1 lb.
• Both Baked Whole Red Potatoes as well as Catsup have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Ketchup:

• Baked Whole Red Potatoes have 2 times more Copper, 2 times more Iron, 2.2 times more Magnesium, 2.1 times more Manganese, 2.8 times more Phosphorus, 1.9 times more Potassium and 2.4 times more Zinc than Catsup.
• While Catsup contains 1.7 times more Calcium and 75.6 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Catsup have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 6 times more Fiber and 2.2 times more Protein than Catsup.
• While Catsup contains 1.4 times more Carbohydrate, 14.9 times more Sugars and 19.8 times more Fructose than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Catsup have similar amounts of Energy per 1 lb.
• Both Baked Whole Red Potatoes as well as Catsup have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.