Comparing Nutrients in 500 calories Ketchup VS Stir-Fried Lentils Sprouts with Salt

Weight per 500 calories

• Ketchup: 495g
• Stir-Fried Lentils Sprouts with Salt: 495g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 500 calories - Ketchup or Stir-Fried Lentils Sprouts with Salt?

Macros Ratio

	Protein	Fat	Carbs
Ketchup	4%	1%	95%
Stir-Fried Lentils Sprouts with Salt	28%	3%	69%

Macro Nutrients

	Ketchup	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	2.3% 2.23g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	4.83% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 136g	81% 105g	130g per day for Men 19-50 years
Sugars	145% 105g	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	59.5% 43g	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	% 50.5g	NA	g per day for Men 19-50 years
Sucrose	% 11.4g	NA	g per day for Men 19-50 years
Fiber	3.9% 1.5g	NA	38g per day for Men 19-50 years
Protein	9.2% 5.15g	77.8% 43.6g	56g per day for Men 19-50 years

Vitamins

	Ketchup	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	14.3% 129μg	1.1% 9.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.54% 0.054mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.2% 0.82mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.4% 7.1mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.65% 0.23mg	56.5% 2.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	62.5% 0.81mg	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	11% 44.6μg	83% 332μg	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	22.6% 20.3mg	69.3% 62.4mg	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	48% 7.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.4% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ketchup	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Calcium	7.43% 74.3mg	6.93% 69.3mg	1000mg per day for Men 19-50 years
Copper	46.8% 0.42mg	185% 1.67mg	0.9mg per day for Men 19-50 years
Fluoride	1.87% 74.8μg	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	21.7% 1.73mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	41.3% 173mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	108% 2.5mg	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	18.4% 129mg	108% 757mg	700mg per day for Men 19-50 years
Potassium	41% 1391mg	41.4% 1406mg	3400mg per day for Men 19-50 years
Selenium	6.3% 3.47μg	5.4% 2.97μg	55μg per day for Men 19-50 years
Sodium	299% 4490mg	81% 1218mg	1500mg per day for Men 19-50 years
Zinc	7.65% 0.84mg	72% 7.92mg	11mg per day for Men 19-50 years
Water	9.17% 339g	9.2% 340g	3700g per day for Men 19-50 years

Ketchup VS Stir-Fried Lentils Sprouts With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Ketchup or Stir-Fried Lentils Sprouts with Salt?

Lets compare vitamin content per 500 calories of Ketchup vs Stir-Fried Lentils Sprouts with Salt:

• 500 calories of Ketchup have 13 times more Vitamin A and 1.8 times more Vitamin B2 than Stir-Fried Lentils Sprouts with Salt.
• While 500 kcal of Stir-Fried Sprouted Lentils with Salt contain 20 times more Vitamin B1, 12.1 times more Vitamin B5, 7.4 times more Vitamin B9 and 3.1 times more Vitamin C than Catsup.
• Both Ketchup and Stir-Fried Lentils Sprouts with Salt provide similar amounts of Vitamin B3 and Vitamin B6 per 500 calories.
• 500 calories of Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• 500 calories of Stir-Fried Lentils Sprouts with Salt have insufficient amounts of Vitamin A
• Both Catsup as well as Stir-Fried Sprouted Lentils with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Ketchup vs Stir-Fried Lentils Sprouts with Salt:

• 500 calories of Ketchup have 3.7 times more Sodium than Stir-Fried Lentils Sprouts with Salt.
• While 500 kcal of Stir-Fried Sprouted Lentils with Salt contain 4 times more Copper, 8.9 times more Iron, 2.7 times more Magnesium, 6 times more Manganese, 5.9 times more Phosphorus and 9.4 times more Zinc than Catsup.
• Both Ketchup and Stir-Fried Lentils Sprouts with Salt contain similar levels of Potassium per 500 calories.
• 500 calories of Ketchup lack sufficient amounts of Zinc
• Both Catsup as well as Stir-Fried Sprouted Lentils with Salt lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Ketchup have 1.3 times more Carbohydrate than Stir-Fried Lentils Sprouts with Salt.
• While 500 kcal of Stir-Fried Sprouted Lentils with Salt contain 35 times more Omega 3 and 8.5 times more Protein than Catsup.
• Both Ketchup and Stir-Fried Lentils Sprouts with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Ketchup provide inadequate amounts of Omega 3 and Protein
• Both Catsup as well as Stir-Fried Sprouted Lentils with Salt provide inadequate amounts of Omega 6 in 500 calories.