Comparing Nutrients in 7 ounces Low Salt Ketchup VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Low Salt Ketchup	4%	1%	95%
Almonds	14%	72%	14%

Macro Nutrients

	Low Salt Ketchup	Almonds	Recommended Dietary Allowance
Energy	6.9% 200kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.077g	144% 24.5g	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	33% 42.8g	130g per day for Men 19-50 years
Sugars	58.2% 42.2g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	% 4.56g	% 7.84g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	65.3% 25g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Low Salt Ketchup	Almonds	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	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.8% 2.85mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.87% 0.093mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.47% 18μg	22% 87.3μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.3% 2.9mg	339% 51mg	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

	Low Salt Ketchup	Almonds	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	227% 2.05mg	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	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	7.25% 0.17mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	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	136% 955mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	3.67% 136g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Low Salt Ketchup vs Almonds:

• Low sodium Ketchup has more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 18.6 times more Vitamin B1, 6.9 times more Vitamin B2, 2.5 times more Vitamin B3, 10 times more Vitamin B5, 4.9 times more Vitamin B9 and 17.6 times more Vitamin E than Low sodium Ketchup.
• Both Low sodium Ketchup and Almonds have similar amounts of Vitamin B6 per 7 oz.
• Both Low sodium Ketchup as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Low Salt Ketchup vs Almonds:

• Low sodium Ketchup has 20 times more Sodium and 15.5 times more Water than Almonds.
• While Almonds contain 17.9 times more Calcium, 12.1 times more Copper, 10.6 times more Iron, 20.8 times more Magnesium, 25.9 times more Manganese, 18.5 times more Phosphorus, 2.6 times more Potassium, 5.9 times more Selenium and 18.4 times more Zinc than Low sodium Ketchup.

Comparison of macro-nutrients per 7 ounces:

• Low sodium Ketchup has 1.3 times more Carbohydrate, 4.9 times more Sugars and 79.3 times more Fructose than Almonds.
• While Almonds contain 5.7 times more Energy, 499.3 times more Fat, 271.6 times more Saturated Fat, 316 times more Omega 6, 41.7 times more Fiber and 20.3 times more Protein than Low sodium Ketchup.
• Both Low sodium Ketchup as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.