Comparing Nutrients in 100 grams Ketchup VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Ketchup	4%	1%	95%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Ketchup	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	3.5% 101kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.039g	0.44% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	29.3% 21.3g	4.86% 3.52g	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	12% 8.72g	2.6% 1.88g	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	% 10g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 2.3g	% 0.02g	g per day for Men 19-50 years
Fiber	0.79% 0.3g	2.63% 1g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Ketchup	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	2.9% 26μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.92% 0.011mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.96% 1.43mg	4.46% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.94% 0.047mg	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	1.3% 0.017mg	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	2.25% 9μg	1.25% 5μg	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	4.56% 4.1mg	8.78% 7.9mg	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	9.73% 1.46mg	5.53% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ketchup	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	1.5% 15mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	9.44% 0.085mg	12.4% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.38% 15μg	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	4.38% 0.35mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	3.65% 0.084mg	2.57% 0.059mg	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	3.7% 26mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	8.26% 281mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	60.5% 907mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	1.85% 68.5g	2.47% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Ketchup vs Stewed Canned Tomatoes:

• Catsup has 2.9 times more Vitamin A, 4.7 times more Vitamin B2, 2 times more Vitamin B3, 9.3 times more Vitamin B6, 1.8 times more Vitamin B9, 1.8 times more Vitamin E and 1.3 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 4.2 times more Vitamin B1, 2.4 times more Vitamin B5 and 1.9 times more Vitamin C than Catsup.
• Both Catsup as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Ketchup vs Stewed Canned Tomatoes:

• Catsup has 1.4 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium and 4.1 times more Sodium than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.3 times more Calcium, 1.3 times more Copper, 3.8 times more Iron and 1.3 times more Water than Catsup.
• Both Catsup and Stewed Canned Ripe Red Tomatoes have similar amounts of Magnesium, Selenium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Catsup has 3.9 times more Energy, 4.4 times more Carbohydrate, 6 times more Sugars and 4.6 times more Fructose than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.3 times more Fiber than Catsup.
• Both Catsup and Stewed Canned Ripe Red Tomatoes have similar amounts of Protein per 100 g.
• Both Catsup as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.