Comparing Nutrients in 7 ounces Low Salt Ketchup VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Low Salt Ketchup	4%	1%	95%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Low Salt Ketchup	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	6.9% 200kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.077g	3.37% 0.57g	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	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	58.2% 42.2g	11% 8.1g	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	0.77% 0.56g	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	% 0.71g	g per day for Men 19-50 years
Sucrose	% 4.56g	% 6.83g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Low Salt Ketchup	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	187% 1679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.8% 2.85mg	5.16% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.87% 0.093mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	13% 0.17mg	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	5.46% 22μg	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	5.07% 4.56mg	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	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Salt Ketchup	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	18% 0.16mg	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	8.7% 0.69mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	7.25% 0.17mg	14.4% 0.33mg	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	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.67% 136g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Low Salt Ketchup VS Cooked Frozen Carrots per 7 oz

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

Lets compare vitamin content per 7 ounces of Low Salt Ketchup vs Cooked Frozen Carrots:

• 7 ounces of Low Salt Ketchup have 4.5 times more Vitamin B2, 3.4 times more Vitamin B3, 1.9 times more Vitamin B6, 1.8 times more Vitamin C and 1.4 times more Vitamin E than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 32.5 times more Vitamin A, 2.7 times more Vitamin B1, 3.7 times more Vitamin B5 and 4.5 times more Vitamin K than Low sodium Ketchup.
• Both Low Salt Ketchup and Cooked Frozen Carrots provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Low Salt Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Low sodium Ketchup as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Low Salt Ketchup vs Cooked Frozen Carrots:

• 7 ounces of Low Salt Ketchup have 1.5 times more Potassium than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 2.3 times more Calcium, 1.5 times more Iron, 2 times more Manganese, 3 times more Sodium, 2.1 times more Zinc and 1.3 times more Water than Low sodium Ketchup.
• Both Low Salt Ketchup and Cooked Frozen Carrots contain similar levels of Copper, Magnesium and Phosphorus per seven ounces.
• 7 ounces of Low Salt Ketchup lack sufficient amounts of Calcium and Zinc
• Both Low sodium Ketchup as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Low Salt Ketchup have 2.7 times more Energy, 3.5 times more Carbohydrate, 5.2 times more Sugars and 31.1 times more Fructose than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 44 times more Omega 3 and 11 times more Fiber than Low sodium Ketchup.
• 7 ounces of Low Salt Ketchup provide inadequate amounts of Omega 3 and Fiber
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy
• Both Low sodium Ketchup as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 and Protein in seven ounces.