Comparing Nutrients in 300 calories Canned Carrots with Salt VS Low Salt Ketchup

Weight per 300 calories

• Canned Carrots with Salt: 1200g
• Low Salt Ketchup: 297g

Low sodium Ketchup has 4 times more energy per unit of mass than Drained Canned Carrots with Salt, which is average in comparison to other foods. Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Carrots with Salt or Low Salt Ketchup?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Low Salt Ketchup	4%	1%	95%

Macro Nutrients

	Canned Carrots with Salt	Low Salt Ketchup	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.28g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	8.25% 0.13g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	5.58% 0.95g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	62.6% 81.4g	130g per day for Men 19-50 years
Sugars	41% 29.8g	87% 63g	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	NA	35.7% 26g	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	NA	% 30.3g	g per day for Men 19-50 years
Sucrose	NA	% 6.83g	g per day for Men 19-50 years
Fiber	47.4% 18g	2.34% 0.89g	38g per day for Men 19-50 years
Protein	13.7% 7.68g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Low Salt Ketchup	Recommended Dietary Allowance
Vitamin A	744% 6696μg	8.6% 77.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	2.72% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.62mg	26.6% 4.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	36% 0.47mg	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	27% 108μg	6.7% 26.7μg	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	36% 32.4mg	13.5% 12mg	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	59.2% 8.9mg	29% 4.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	7.43% 8.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Low Salt Ketchup	Recommended Dietary Allowance
Calcium	30% 300mg	4.46% 44.6mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	28% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	96% 7.68mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	9.2% 38.6mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	11% 0.25mg	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	41% 288mg	11% 77.2mg	700mg per day for Men 19-50 years
Potassium	63% 2148mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	3.8% 2.08μg	55μg per day for Men 19-50 years
Sodium	194% 2904mg	3.96% 59.4mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	4.6% 0.5mg	11mg per day for Men 19-50 years
Water	30% 1115g	5.5% 203g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Low Salt Ketchup Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Carrots with Salt or Low Salt Ketchup?

Lets compare vitamin content per 300 calories of Canned Carrots with Salt vs Low Salt Ketchup:

• 300 calories of Canned Carrots with Salt have 86.7 times more Vitamin A, 6.6 times more Vitamin B1, 1.6 times more Vitamin B3, 11.6 times more Vitamin B5, 2.9 times more Vitamin B6, 4 times more Vitamin B9, 2.7 times more Vitamin C, 2 times more Vitamin E and 13.2 times more Vitamin K than Low Salt Ketchup.
• While 300 kcal of Low sodium Ketchup contain 1.4 times more Vitamin B2 than Drained Canned Carrots with Salt.
• 300 calories of Low Salt Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Drained Canned Carrots with Salt as well as Low sodium Ketchup have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Carrots with Salt vs Low Salt Ketchup:

• 300 calories of Canned Carrots with Salt have 6.7 times more Calcium, 4.9 times more Copper, 7.4 times more Iron, 2.5 times more Magnesium, 21.6 times more Manganese, 3.7 times more Phosphorus, 2.6 times more Potassium, 2.3 times more Selenium, 48.9 times more Sodium, 6.2 times more Zinc and 5.5 times more Water than Low Salt Ketchup.
• 300 calories of Low Salt Ketchup lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Carrots with Salt have 44.4 times more Omega 3, 20.2 times more Fiber and 2.5 times more Protein than Low Salt Ketchup.
• While 300 kcal of Low sodium Ketchup contain 2.1 times more Sugars than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Low Salt Ketchup offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Low Salt Ketchup provide inadequate amounts of Omega 3, Fiber and Protein
• Both Drained Canned Carrots with Salt as well as Low sodium Ketchup provide inadequate amounts of Omega 6 in 300 calories.