Comparing Nutrients in 100 grams Baked White Potatoes VS Ketchup

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Ketchup	4%	1%	95%

Macro Nutrients

	Baked White Potatoes	Ketchup	Recommended Dietary Allowance
Energy	3.17% 92kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.23% 0.039g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	21% 27.4g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	29.3% 21.3g	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	0.5% 0.36g	12% 8.72g	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	% 0.63g	% 10g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 2.3g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	0.79% 0.3g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Ketchup	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	2.9% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	0.92% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	8.96% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	0.94% 0.047mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	12% 0.16mg	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	9.5% 38μg	2.25% 9μg	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	14% 12.6mg	4.56% 4.1mg	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	0.27% 0.04mg	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Ketchup	Recommended Dietary Allowance
Calcium	1% 10mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	9.44% 0.085mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.38% 15μg	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% 0.64mg	4.38% 0.35mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	3.65% 0.084mg	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	10.7% 75mg	3.7% 26mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	8.26% 281mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	60.5% 907mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	1.85% 68.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked White Potatoes vs Ketchup:

• Baked Whole White Potatoes have 4.4 times more Vitamin B1, 8.1 times more Vitamin B5, 1.3 times more Vitamin B6, 4.2 times more Vitamin B9 and 3.1 times more Vitamin C than Catsup.
• While Catsup contains 26 times more Vitamin A, 3.9 times more Vitamin B2 and 36.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Catsup have similar amounts of Vitamin B3 and Vitamin K per 100 g.
• Both Baked Whole White Potatoes as well as Catsup have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked White Potatoes vs Ketchup:

• Baked Whole White Potatoes have 1.5 times more Copper, 1.8 times more Iron, 2.1 times more Magnesium, 2.3 times more Manganese, 2.9 times more Phosphorus, 1.9 times more Potassium and 2.1 times more Zinc than Catsup.
• While Catsup contains 1.5 times more Calcium, 1.4 times more Selenium and 129.6 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Catsup have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Baked Whole White Potatoes have 7 times more Fiber and 2 times more Protein than Catsup.
• While Catsup contains 1.3 times more Carbohydrate, 13.9 times more Sugars and 24.2 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Catsup have similar amounts of Energy per 100 g.
• Both Baked Whole White Potatoes as well as Catsup have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.