Comparing Nutrients in 7 ounces Low Salt Ketchup VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Low Salt Ketchup	4%	1%	95%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Low Salt Ketchup	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.9% 200kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	37% 12g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.077g	436% 74g	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	31.4% 41g	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	60% 23g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Low Salt Ketchup	Toasted Sunflower Seeds	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	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.8% 2.85mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.87% 0.093mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	123% 1.6mg	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	118% 472μg	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	3.1% 2.78mg	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

	Low Salt Ketchup	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	404% 3.64mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	7.25% 0.17mg	182% 4.2mg	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	328% 2298mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	3.67% 136g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Low Salt Ketchup vs Toasted Sunflower Seeds:

• Low sodium Ketchup has more Vitamin A and 2.9 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 29.5 times more Vitamin B1, 1.7 times more Vitamin B2, 2.9 times more Vitamin B3, 150.2 times more Vitamin B5, 5.1 times more Vitamin B6 and 26.4 times more Vitamin B9 than Low sodium Ketchup.
• Both Low sodium Ketchup as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Low Salt Ketchup vs Toasted Sunflower Seeds:

• Low sodium Ketchup has 6.7 times more Sodium and 68.5 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.8 times more Calcium, 21.6 times more Copper, 19.5 times more Iron, 9.9 times more Magnesium, 25.2 times more Manganese, 44.5 times more Phosphorus, 1.7 times more Potassium and 31.2 times more Zinc than Low sodium Ketchup.

Comparison of macro-nutrients per 7 ounces:

• Low sodium Ketchup has 1.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 6.1 times more Energy, 568 times more Fat, 425.2 times more Saturated Fat, 79 times more Omega 3, 958.7 times more Omega 6, 38.3 times more Fiber and 16.5 times more Protein than Low sodium Ketchup.
• Both Low sodium Ketchup as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.