Comparing Nutrients in 100 calories Ketchup VS Canned Orange Juice

Weight per 100 calories

• Ketchup: 99g
• Canned Orange Juice: 213g

Ketchup has 2.1 times more energy per 100g than Canned Orange Juice. It has average energy density when compared to other foods. Unsweetened Canned Orange Juice having low energy density.

Discover which food has more nutrients per 100 calories - Ketchup or Canned Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Ketchup	4%	1%	95%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Ketchup	Canned Orange Juice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.043% 0.014g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	0.062% 0.001g	0.93% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.039g	0.34% 0.057g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	18% 23.4g	130g per day for Men 19-50 years
Sugars	29% 21g	25.7% 18.6g	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% 8.63g	7.13% 5.17g	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	% 4.83g	g per day for Men 19-50 years
Sucrose	% 2.28g	% 8.64g	g per day for Men 19-50 years
Fiber	0.78% 0.3g	1.68% 0.64g	38g per day for Men 19-50 years
Protein	1.84% 1.03g	2.6% 1.45g	56g per day for Men 19-50 years

Vitamins

	Ketchup	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	2.86% 25.7μg	2.13% 19μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.91% 0.011mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	3.44% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.87% 1.4mg	2.67% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.93% 0.047mg	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	5.07% 0.066mg	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	2.23% 8.9μg	12.8% 51μg	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	4.5% 4.06mg	71% 64mg	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	9.64% 1.45mg	2.84% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.48% 2.97μg	0.18% 0.21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ketchup	Canned Orange Juice	Recommended Dietary Allowance
Calcium	1.5% 15mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	9.35% 0.084mg	5.2% 0.047mg	0.9mg per day for Men 19-50 years
Fluoride	0.37% 15μg	1.66% 66.6μg	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	4.33% 0.35mg	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	3.06% 13mg	5.07% 21.3mg	420mg per day for Men 19-50 years
Manganese	3.6% 0.083mg	1.94% 0.045mg	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	3.68% 25.7mg	5.17% 36mg	700mg per day for Men 19-50 years
Potassium	8.2% 278mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	1.26% 0.69μg	0.39% 0.21μg	55μg per day for Men 19-50 years
Sodium	60% 898mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	1.53% 0.17mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	1.83% 68g	5.04% 187g	3700g per day for Men 19-50 years

Ketchup VS Canned Orange Juice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Ketchup or Canned Orange Juice?

Lets compare vitamin content per 100 calories of Ketchup vs Canned Orange Juice:

• 100 calories of Ketchup have 1.3 times more Vitamin A, 3.7 times more Vitamin B2, 3.3 times more Vitamin B3, 2.4 times more Vitamin B6, 3.4 times more Vitamin E and 14 times more Vitamin K than Canned Orange Juice.
• While 100 kcal of Unsweetened Canned Orange Juice contain 7.6 times more Vitamin B1, 8.2 times more Vitamin B5, 5.7 times more Vitamin B9 and 15.8 times more Vitamin C than Catsup.
• 100 calories of Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• 100 calories of Canned Orange Juice have insufficient amounts of Vitamin K
• Both Catsup as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Ketchup vs Canned Orange Juice:

• 100 calories of Ketchup have 1.8 times more Copper, 1.6 times more Iron, 1.9 times more Manganese and 105.5 times more Sodium than Canned Orange Juice.
• While 100 kcal of Unsweetened Canned Orange Juice contain 1.4 times more Calcium, 1.7 times more Magnesium, 1.4 times more Phosphorus, 1.4 times more Potassium and 2.8 times more Water than Catsup.
• 100 calories of Ketchup lack sufficient amounts of Calcium
• 100 calories of Canned Orange Juice lack sufficient amounts of Manganese
• Both Catsup as well as Unsweetened Canned Orange Juice lack sufficient amounts of Fluoride, Selenium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Ketchup have 1.7 times more Fructose than Canned Orange Juice.
• While 100 kcal of Unsweetened Canned Orange Juice contain 1.4 times more Protein than Catsup.
• Both Ketchup and Canned Orange Juice offer comparable quantities of Energy, Carbohydrate and Sugars per 100 calories.
• 100 calories of Ketchup provide inadequate amounts of Protein
• Both Catsup as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3, Omega 6 and Fiber in 100 calories.