Comparing Nutrients in 7 ounces Ketchup VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Ketchup	4%	1%	95%
Acorns	6%	53%	41%

Macro Nutrients

	Ketchup	Acorns	Recommended Dietary Allowance
Energy	6.9% 200kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	49% 47.3g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	NA	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.077g	53.7% 9.12g	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	62.2% 81g	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	NA	38g per day for Men 19-50 years
Protein	3.7% 2.06g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Ketchup	Acorns	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.8% 2.85mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.87% 0.093mg	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	80.6% 1.05mg	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	43% 173μg	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	0% 0mg	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	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	Acorns	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	137% 1.23mg	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	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	7.25% 0.17mg	115% 2.65mg	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	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	120% 1800mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	3.67% 136g	1.5% 55.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Ketchup VS Acorns per 7 oz

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

Lets compare vitamin content per 7 ounces of Ketchup vs Acorns:

• 7 ounces of Ketchup have 13 times more Vitamin A, 1.4 times more Vitamin B2 and more Vitamin C than Acorns.
• While 7 oz of Raw Acorns contain 10.2 times more Vitamin B1, 1.3 times more Vitamin B3, 15.2 times more Vitamin B5, 3.3 times more Vitamin B6 and 9.7 times more Vitamin B9 than Catsup.
• 7 ounces of Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• 7 ounces of Acorns have insufficient amounts of Vitamin A and Vitamin C
• Both Catsup as well as Raw Acorns have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Ketchup vs Acorns:

• 7 ounces of Ketchup have more Sodium than Acorns.
• While 7 oz of Raw Acorns contain 2.7 times more Calcium, 7.3 times more Copper, 2.3 times more Iron, 4.8 times more Magnesium, 15.9 times more Manganese, 3 times more Phosphorus, 1.9 times more Potassium and 3 times more Zinc than Catsup.
• 7 ounces of Ketchup lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Acorns contain 3.8 times more Energy, 238.6 times more Fat, 221.6 times more Saturated Fat, 117.8 times more Omega 6, 1.5 times more Carbohydrate and 5.9 times more Protein than Catsup.
• 7 ounces of Ketchup provide inadequate amounts of Omega 6 and Protein