Comparing Nutrients in 5 ounces Radicchio VS Low Salt Ketchup

Macros Ratio

	Protein	Fat	Carbs
Radicchio	22%	9%	69%
Low Salt Ketchup	4%	1%	95%

Macro Nutrients

	Radicchio	Low Salt Ketchup	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	4.94% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	0.33% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.9% 6.35g	30% 39g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	41.6% 30g	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	17% 12.4g	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	% 14.5g	g per day for Men 19-50 years
Sucrose	NA	% 3.26g	g per day for Men 19-50 years
Fiber	3.36% 1.28g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	3.6% 2.03g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Radicchio	Low Salt Ketchup	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.26% 0.36mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.63% 0.38mg	1.33% 0.067mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.2% 0.081mg	17.2% 0.22mg	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	21.3% 85μg	3.2% 12.8μg	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	12.6% 11.3mg	6.46% 5.8mg	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	21.4% 3.2mg	13.8% 2.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	301% 362μg	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Radicchio	Low Salt Ketchup	Recommended Dietary Allowance
Calcium	2.7% 27mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	53.7% 0.48mg	13.4% 0.12mg	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	10% 0.81mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	8.5% 0.2mg	5.18% 0.12mg	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	8.1% 56.7mg	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	12.6% 428mg	11.7% 398mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.08% 31mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.57% 132g	2.62% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Radicchio VS Low Salt Ketchup per 5 oz

Compare the macro and micronutrient content in 5 oz of Radicchio versus 5 oz of Low Salt Ketchup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Radicchio vs Low Salt Ketchup:

• 5 ounces of Radicchio have 5.7 times more Vitamin B5, 6.7 times more Vitamin B9, 2 times more Vitamin C, 1.5 times more Vitamin E and 85.1 times more Vitamin K than Low Salt Ketchup.
• While 5 oz of Low sodium Ketchup contain 26 times more Vitamin A, 5.9 times more Vitamin B2, 5.6 times more Vitamin B3 and 2.8 times more Vitamin B6 than Raw Radicchio.
• 5 ounces of Radicchio have insufficient amounts of Vitamin A and Vitamin B3
• 5 ounces of Low Salt Ketchup have insufficient amounts of Vitamin B5
• Both Raw Radicchio as well as Low sodium Ketchup have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Radicchio vs Low Salt Ketchup:

• 5 ounces of Radicchio have 4 times more Copper, 1.6 times more Iron, 1.6 times more Manganese, 1.5 times more Phosphorus, 3.6 times more Zinc and 1.4 times more Water than Low Salt Ketchup.
• Both Radicchio and Low Salt Ketchup contain similar levels of Magnesium and Potassium per five ounces.
• 5 ounces of Low Salt Ketchup lack sufficient amounts of Zinc
• Both Raw Radicchio as well as Low sodium Ketchup lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Radicchio have 3 times more Fiber and 1.4 times more Protein than Low Salt Ketchup.
• While 5 oz of Low sodium Ketchup contain 4.4 times more Energy, 6.1 times more Carbohydrate and 35.5 times more Sugars than Raw Radicchio.
• 5 ounces of Radicchio provide inadequate amounts of Energy
• 5 ounces of Low Salt Ketchup provide inadequate amounts of Fiber and Protein
• Both Raw Radicchio as well as Low sodium Ketchup provide inadequate amounts of Omega 3 and Omega 6 in five ounces.