Comparing Nutrients in 500 calories Ketchup VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• Ketchup: 495g
• Frozen Roasted Potatoes with Salt: 394g

Frozen Roasted Potatoes with Salt have 1.3 times more energy per unit of mass than Catsup, which is average in comparison to other foods. Ketchup having average energy density.

Discover which food has more nutrients per 500 calories - Ketchup or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Ketchup	4%	1%	95%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Ketchup	Frozen Roasted Potatoes 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	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	NA	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 136g	79% 103g	130g per day for Men 19-50 years
Sugars	145% 105g	3.75% 2.7g	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	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	27% 10.2g	38g per day for Men 19-50 years
Protein	9.2% 5.15g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Ketchup	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	14.3% 129μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.54% 0.054mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.2% 0.82mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.4% 7.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.65% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.6% 20.3mg	7.44% 6.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	7.43% 74.3mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	46.8% 0.42mg	NA	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	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	NA	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	41% 1391mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	6.3% 3.47μg	NA	55μg per day for Men 19-50 years
Sodium	299% 4490mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	7.65% 0.84mg	NA	11mg per day for Men 19-50 years
Water	9.17% 339g	7.24% 268g	3700g per day for Men 19-50 years

Ketchup VS Frozen Roasted Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Ketchup or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 500 calories of Ketchup vs Frozen Roasted Potatoes with Salt:

• 500 calories of Ketchup have 3 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 500 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Ketchup vs Frozen Roasted Potatoes with Salt:

• 500 calories of Ketchup have 3.8 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 1.3 times more Potassium than Catsup.
• Both Ketchup and Frozen Roasted Potatoes with Salt contain similar levels of Iron per 500 calories.
• Both Catsup as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Ketchup have 1.3 times more Carbohydrate and 38.8 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 6.9 times more Fiber and 1.7 times more Protein than Catsup.
• Both Ketchup and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Ketchup provide inadequate amounts of Fiber and Protein