Comparing Nutrients in 7 ounces Ketchup VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Ketchup	4%	1%	95%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Ketchup	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	6.9% 200kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.077g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	58.2% 42.2g	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	24% 17.3g	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	% 20.2g	NA	g per day for Men 19-50 years
Sucrose	% 4.56g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Ketchup	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.8% 2.85mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.87% 0.093mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	16% 0.21mg	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	36.7% 147μg	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	9.04% 8.14mg	2.65% 2.4mg	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	19.3% 2.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ketchup	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	63.7% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	0.75% 30μg	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	8.7% 0.69mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	7.25% 0.17mg	27.4% 0.63mg	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	7.37% 51.6mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	120% 1800mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	3.67% 136g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Ketchup VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Ketchup versus 7 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Ketchup vs Boiled California Red Kidney Beans:

• 7 ounces of Ketchup have more Vitamin A, 2.7 times more Vitamin B2, 2.7 times more Vitamin B3, 1.5 times more Vitamin B6 and 3.4 times more Vitamin C than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 11.7 times more Vitamin B1, 4.7 times more Vitamin B5 and 8.2 times more Vitamin B9 than Catsup.
• 7 ounces of Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Catsup as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Ketchup vs Boiled California Red Kidney Beans:

• 7 ounces of Ketchup have 226.8 times more Sodium than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 4.4 times more Calcium, 3.4 times more Copper, 8.5 times more Iron, 3.7 times more Magnesium, 3.8 times more Manganese, 5.3 times more Phosphorus, 1.5 times more Potassium, 1.7 times more Selenium and 5.1 times more Zinc than Catsup.
• 7 ounces of Ketchup lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Ketchup have 1.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 32 times more Omega 3, 31 times more Fiber and 8.8 times more Protein than Catsup.
• Both Ketchup and Boiled California Red Kidney Beans offer comparable quantities of Energy per seven ounces.
• 7 ounces of Ketchup provide inadequate amounts of Omega 3, Fiber and Protein
• Both Catsup as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.