Comparing Nutrients in 7 ounces Radicchio VS Low Salt Ketchup

Macros Ratio

	Protein	Fat	Carbs
Radicchio	22%	9%	69%
Low Salt Ketchup	4%	1%	95%

Macro Nutrients

	Radicchio	Low Salt Ketchup	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	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	6.84% 8.9g	42% 54.4g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	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	NA	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	NA	% 20.2g	g per day for Men 19-50 years
Sucrose	NA	% 4.56g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	5.07% 2.84g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Radicchio	Low Salt Ketchup	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.16% 0.51mg	17.8% 2.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	1.87% 0.093mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.7% 0.11mg	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	29.8% 119μg	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	17.6% 16mg	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	30% 4.5mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	422% 506μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Radicchio	Low Salt Ketchup	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	18.7% 0.17mg	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	14% 1.13mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	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	11.3% 79.4mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	5% 185g	3.67% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Radicchio VS Low Salt Ketchup per 7 oz

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

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

• 7 ounces of Radicchio have 5.7 times more Vitamin B5, 6.7 times more Vitamin B9, 2 times more Vitamin C, 1.5 times more Vitamin E and 85.1 times more Vitamin K than Low Salt Ketchup.
• While 7 oz of Low sodium Ketchup contain 26 times more Vitamin A, 5.9 times more Vitamin B2, 5.6 times more Vitamin B3 and 2.8 times more Vitamin B6 than Raw Radicchio.
• 7 ounces of Radicchio have insufficient amounts of Vitamin A and Vitamin B3
• 7 ounces of Low Salt Ketchup have insufficient amounts of Vitamin B5
• Both Raw Radicchio as well as Low sodium Ketchup have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Radicchio have 4 times more Copper, 1.6 times more Iron, 1.6 times more Manganese, 1.5 times more Phosphorus, 3.6 times more Zinc and 1.4 times more Water than Low Salt Ketchup.
• Both Radicchio and Low Salt Ketchup contain similar levels of Magnesium and Potassium per seven ounces.
• 7 ounces of Low Salt Ketchup lack sufficient amounts of Zinc
• Both Raw Radicchio as well as Low sodium Ketchup lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Radicchio have 3 times more Fiber and 1.4 times more Protein than Low Salt Ketchup.
• While 7 oz of Low sodium Ketchup contain 4.4 times more Energy, 6.1 times more Carbohydrate and 35.5 times more Sugars than Raw Radicchio.
• 7 ounces of Radicchio provide inadequate amounts of Energy
• 7 ounces of Low Salt Ketchup provide inadequate amounts of Fiber and Protein
• Both Raw Radicchio as well as Low sodium Ketchup provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.