Comparing Nutrients in 7 ounces Ketchup VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Ketchup	4%	1%	95%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Ketchup	Brazilnuts	Recommended Dietary Allowance
Energy	6.9% 200kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	100% 32g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.077g	284% 48.3g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	58.2% 42.2g	6.38% 4.62g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 4.56g	% 4.62g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	39% 15g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Ketchup	Brazilnuts	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.8% 2.85mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.87% 0.093mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	15.4% 0.2mg	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	11% 43.7μg	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	1.54% 1.4mg	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	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ketchup	Brazilnuts	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	384% 3.46mg	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	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	7.25% 0.17mg	106% 2.43mg	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	206% 1439mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	120% 1800mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	3.67% 136g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Ketchup VS Brazilnuts per 7 oz

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

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

• 7 ounces of Ketchup have more Vitamin A, 4.7 times more Vitamin B2, 4.9 times more Vitamin B3, 1.6 times more Vitamin B6, 5.9 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 56.1 times more Vitamin B1, 3.9 times more Vitamin B5, 2.4 times more Vitamin B9 and 3.9 times more Vitamin E than Catsup.
• 7 ounces of Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Catsup as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Ketchup vs Brazilnuts:

• 7 ounces of Ketchup have 302.3 times more Sodium than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 10.7 times more Calcium, 20.5 times more Copper, 6.9 times more Iron, 28.9 times more Magnesium, 14.6 times more Manganese, 27.9 times more Phosphorus, 2.3 times more Potassium, 2738.6 times more Selenium and 23.9 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 2.3 times more Carbohydrate, 9.1 times more Sugars and more Fructose than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 6.5 times more Energy, 671 times more Fat, 1152.4 times more Saturated Fat, 36 times more Omega 3, 624.7 times more Omega 6, 25 times more Fiber and 13.8 times more Protein than Catsup.
• 7 ounces of Ketchup provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein