Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Ketchup

Macros Ratio

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

Macro Nutrients

	Canned Carrots with Salt	Ketchup	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.46% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	42% 54.4g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	58.2% 42.2g	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	24% 17.3g	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	% 20.2g	g per day for Men 19-50 years
Sucrose	NA	% 4.56g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Ketchup	Recommended Dietary Allowance
Vitamin A	123% 1107μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	17.8% 2.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	1.87% 0.093mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	24% 0.31mg	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	4.47% 18μg	4.47% 18μg	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	5.95% 5.36mg	9.04% 8.14mg	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	9.8% 1.47mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Ketchup	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	18.7% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.75% 30μg	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	16% 1.27mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	7.25% 0.17mg	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	6.8% 47.6mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	120% 1800mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	5% 184g	3.67% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Ketchup per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Ketchup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Ketchup:

• 7 ounces of Canned Carrots with Salt have 21.5 times more Vitamin A, 2.9 times more Vitamin B5 and 3.3 times more Vitamin K than Ketchup.
• While 7 oz of Catsup contain 5.5 times more Vitamin B2, 2.6 times more Vitamin B3, 1.4 times more Vitamin B6, 1.5 times more Vitamin C and 2 times more Vitamin E than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Ketchup provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Ketchup have insufficient amounts of Vitamin B5
• Both Drained Canned Carrots with Salt as well as Catsup have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Ketchup:

• 7 ounces of Canned Carrots with Salt have 1.7 times more Calcium, 1.2 times more Copper, 1.8 times more Iron, 5.4 times more Manganese, 1.5 times more Zinc and 1.4 times more Water than Ketchup.
• While 7 oz of Catsup contain 1.6 times more Magnesium, 1.6 times more Potassium and 3.7 times more Sodium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Ketchup contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 7 ounces of Ketchup lack sufficient amounts of Calcium and Zinc
• Both Drained Canned Carrots with Salt as well as Catsup lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Salt have 5 times more Fiber than Ketchup.
• While 7 oz of Catsup contain 4 times more Energy, 4.9 times more Carbohydrate and 8.6 times more Sugars than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy
• 7 ounces of Ketchup provide inadequate amounts of Fiber
• Both Drained Canned Carrots with Salt as well as Catsup provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.