Comparing Nutrients in 7 ounces Low Salt Ketchup VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Low Salt Ketchup	4%	1%	95%
Tomatoes	17%	9%	74%

Macro Nutrients

	Low Salt Ketchup	Tomatoes	Recommended Dietary Allowance
Energy	6.9% 200kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.17% 0.056g	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	0.93% 0.16g	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	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	58.2% 42.2g	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	% 4.56g	% 0g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Low Salt Ketchup	Tomatoes	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.8% 2.85mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.87% 0.093mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.47% 18μg	7.44% 29.8μg	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	30.2% 27mg	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	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Salt Ketchup	Tomatoes	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.56μg	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	6.7% 0.54mg	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	9.84% 0.23mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	3.67% 136g	5.07% 188g	3700g per day for Men 19-50 years

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

• Low sodium Ketchup has 8.7 times more Vitamin B2, 2.4 times more Vitamin B3, 2 times more Vitamin B6 and 2.7 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Vitamin A, 3.4 times more Vitamin B1, 1.9 times more Vitamin B5, 1.7 times more Vitamin B9, 3.3 times more Vitamin C and 2.6 times more Vitamin K than Low sodium Ketchup.
• Both Low sodium Ketchup as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Low sodium Ketchup has 1.5 times more Calcium, 1.4 times more Copper, 1.3 times more Iron, more Selenium and 4 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Manganese and 1.4 times more Water than Low sodium Ketchup.
• Both Low sodium Ketchup and Raw Ripe Red Tomatoes have similar amounts of Magnesium, Phosphorus, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Low sodium Ketchup has 5.6 times more Energy, 7 times more Carbohydrate, 8.1 times more Sugars and 6.4 times more Fructose than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4 times more Fiber than Low sodium Ketchup.
• Both Low sodium Ketchup and Raw Ripe Red Tomatoes have similar amounts of Protein per 7 oz.
• Both Low sodium Ketchup as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.