Comparing Nutrients in 300 calories Ketchup VS Oranges

Weight per 300 calories

• Ketchup: 297g
• Oranges: 638g

Ketchup has 2.1 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Ketchup or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Ketchup	4%	1%	95%
Oranges	7%	2%	91%

Macro Nutrients

	Ketchup	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.6% 81.4g	57.7% 75g	130g per day for Men 19-50 years
Sugars	87% 63g	82.3% 59.7g	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	35.7% 26g	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	% 30.3g	NA	g per day for Men 19-50 years
Sucrose	% 6.83g	NA	g per day for Men 19-50 years
Fiber	2.34% 0.89g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Ketchup	Oranges	Recommended Dietary Allowance
Vitamin A	8.6% 77.2μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.72% 0.033mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.26mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	29.5% 0.38mg	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	6.7% 26.7μg	48% 191μg	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	13.5% 12mg	377% 340mg	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	29% 4.34mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.43% 8.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ketchup	Oranges	Recommended Dietary Allowance
Calcium	4.46% 44.6mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	1.12% 45μg	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	13% 1.04mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	9.2% 38.6mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	6.94% 0.16mg	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	11% 77.2mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	3.8% 2.08μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	180% 2694mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.6% 0.5mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	5.5% 203g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Ketchup vs Oranges:

• Catsup has 1.9 times more Vitamin B2, 2.4 times more Vitamin B3, 1.2 times more Vitamin B6, 3.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 17 times more Vitamin B1, 11.4 times more Vitamin B5, 7.2 times more Vitamin B9 and 27.9 times more Vitamin C than Catsup.
• Both Catsup and Raw Oranges have similar amounts of Vitamin A per 300 kcal.
• Both Catsup as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Ketchup vs Oranges:

• Catsup has 1.6 times more Iron, 1.6 times more Manganese and more Sodium than Raw Oranges.
• While Raw Oranges contain 5.7 times more Calcium, 1.7 times more Magnesium, 1.4 times more Potassium, 1.5 times more Selenium and 2.7 times more Water than Catsup.
• Both Catsup and Raw Oranges have similar amounts of Copper, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges contain 17.2 times more Fiber and 1.9 times more Protein than Catsup.
• Both Catsup and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Catsup as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.