Comparing Nutrients in 7 ounces Boiled Potato Flesh, Cooked In Skin VS Ketchup

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Ketchup	4%	1%	95%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Ketchup	Recommended Dietary Allowance
Energy	5.95% 173kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.46% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.7% 40g	42% 54.4g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	58.2% 42.2g	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	0.79% 0.58g	24% 17.3g	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	% 0.67g	% 20.2g	g per day for Men 19-50 years
Sucrose	% 0.38g	% 4.56g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	6.63% 3.7g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Ketchup	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	17.8% 2.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	1.87% 0.093mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.6% 0.59mg	24% 0.31mg	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	4.96% 20μg	4.47% 18μg	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	28.7% 25.8mg	9.04% 8.14mg	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	0.13% 0.02mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Ketchup	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	18.7% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	2.45% 98μg	0.75% 30μg	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	7.7% 0.62mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	7.25% 0.17mg	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	12.5% 87.3mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	22% 752mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	120% 1800mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.13% 153g	3.67% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Ketchup per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Potato Flesh, Cooked In Skin versus 7 oz of Ketchup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Potato Flesh, Cooked In Skin vs Ketchup:

• 7 ounces of Boiled Potato Flesh, Cooked In Skin have 9.6 times more Vitamin B1, 11.1 times more Vitamin B5, 1.9 times more Vitamin B6 and 3.2 times more Vitamin C than Ketchup.
• While 7 oz of Catsup contain more Vitamin A, 8.3 times more Vitamin B2, 146 times more Vitamin E and 1.4 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Ketchup provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• 7 ounces of Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Catsup have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Potato Flesh, Cooked In Skin vs Ketchup:

• 7 ounces of Boiled Potato Flesh, Cooked In Skin have 2.2 times more Copper, 1.7 times more Magnesium, 1.6 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium and 1.8 times more Zinc than Ketchup.
• While 7 oz of Catsup contain 226.8 times more Sodium than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Ketchup contain similar levels of Iron per seven ounces.
• 7 ounces of Ketchup lack sufficient amounts of Zinc
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Catsup lack sufficient amounts of Calcium, Fluoride and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Potato Flesh, Cooked In Skin have 6 times more Fiber and 1.8 times more Protein than Ketchup.
• While 7 oz of Catsup contain 1.4 times more Carbohydrate, 23.4 times more Sugars and 30.1 times more Fructose than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Ketchup offer comparable quantities of Energy per seven ounces.
• 7 ounces of Ketchup provide inadequate amounts of Fiber and Protein
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Catsup provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.