Best Ketchup

I think you need to really get a better understanding of nutrition.

Why are you looking at saturated fat? Sat fat makes no difference to weightloss, none. And even if it did, there is 0.015g per serve, that is unbelievably tiny.

The difference between the normal one and the sugar removed one is 7 cals. Basically nothing, You'd need to go through 30 bottles for that to equate to 1kg of body fat. And if you are going through ketchup like that, it's a sign your diet if full of bad choices.
You'd choose the latter if you were doing keto, but otherwise pick the one that tastes better. Like the butter, mayo (you don't need a thread per condiment btw) you'll use less of the fuller flavoured ones.

If you had a double squirt of ketchup 3 time a day. That's >100 calories. and probably on 3% of your diet. To loose weight you need to look at the 97%.

So far as calories, carbs, proteins or fat are concerned, the quantity of ketchup you eat likely forms such a tiny part of your aggregate nutrition intake that the distinction between the best ketchup and the worst ketchup is almost certainly too trivial to worry about.

I'd be more concerned about the salt. There's not much to choose between these two ketchups as far as salt content is concerned — which is to say, they're both very salty, as pretty much all ketchups will be. What Supervalu regards as a standard serve of their ketchup, 15g, contains about 1/8th of your recommended daily intake of salt from all sources.

As regards your priorities of weight loss and cholesterol, salt is neither here nor there (unless food being salted encourages you to eat more of it, which obviously can be relevant to weight control. But the salt in itself is not fattening.)

But, as regards fatty liver, salt is one of the things you want to minimise. And it can be hard to minimise salt, especially if your diet contains a fair amount of processed food.

Sadly, you won't be able to minimise salt by choosing one of these ketchups over the other. If you want to control your salt intake, you can cut out ketchup altogether, or you can hunt down salt-free ketchup, which does exist.

How are you working out it’s 1/8th of the recommended intake of salt? There salt obviously, but it has less than a 1/4 of a gram. I make that to be ~5% of RDA. That’s not an issue if the rest of your diet is in check - abd if it’s not in check, there likely sources of salt to fix first.

Quick response as I'm about to head, but can provide more detail or answer any questions later.

Breakfast: A little carb heavy and lacking protein for me. Ok if you are active early and get protein later. But balance would be better. The worst option there is likely the granola: It's energy dense, and honey is natural but still essentially sugar.

Lunch: Probably not the worst sandwich. But sliced meat is unlike to be great quality. Not a lot of protein. Chunks of roast chicken would be better. Go easy with oils, mayos, butter. Don't be afraid to ditch the bread, and double the roast chicken and salad.

Dinner: Nothing really wrong there. But portion size is key. The meat should be about 150-200g. The carb soruce should be the same or less (cooked weight for rice and pasta). More veggies less pasta, rice, grains etc.
Red meat is not inherrently bad. Lean steak or mince would be a better option that chicken pieces or pork belly.

Weekend Treats: Those are fine in moderation.

Others: Fine. Except for the nuts. A sensible portion of nuts is boringly tiny. They are so energy dense that its better to avoid. Fruit is fine.

It all looks good. Ultimately it will come down to portion size. Could be enough for steady loss, or maintaining weight if you're eating enough. A small scale putting a weeks of eating into my fitness pal is a good way to assess portion size.

If you have the time to make your own ketchup it really is nicer than any of the shop stuff.

You are confusing salt and sodium. RDA is 2g of sodium, which is 5g of salt. 250mg is 1/20 or 5%, not 1/8.

I don’t think I’d consider ketchup to be problematical high in salt. much lower than say soy sauce, teriyaki, oyster/fish sauce.

It’s critical to have some salt. 2g of salt is about the minimum intake we need, not a limit. There wouldn’t be much in the above. So would worry too much about a little ketchup with a sausage or on a sandwich.

Fiber does not magically disappear from fruit just because it has been blended. All blending does is turn fruit from solid to liquid. The nutrients are the same.

There's a massive amount BS out there. It's all tied up in trends, optics and marketing. It's why I mentioned glossy mags and tabloids, as they are the biggest peddlers of that stuff.

Sausages get associated with the dirty big fry. But if get with ones decent protein content, with two eggs and a piece of bread. It's a pretty balanced low cal breakfast.
Avocado on toast is prob similar cals. Low protein and much higher fat than the "fry" above.
A bowl of muesli, again similar. All carbs/sugar. No protein or fat.

The one that is most likely to be demonised is likely the most balanced. I'm not suggest it everyday, but I am suggesting its better than the other two options that tick the "healthy" box.

Smoothies are a great way to get a complete meal in 60 seconds. But you have to remember it is a full meal, not a health drink. I do smoothies if I'm rushing out the door. If you are not rushing, I don't see the point. And certain don't add one to your regular breakfast increase you're 5-a-day. As you're also increased your calories.
Again, if you are going to use them in a rush, keep the carbs vrs protein in balance.

I think you are making a very small mistake but one that is quite common. You are mixing up "smoothies" with "juices". So what you say above is entirely correct - but you are saying it about the wrong thing.

With smoothies you are still getting the entire fruit. Fibre and all. Sometimes more fibre in fact because many people like myself having a smoothie would throw in something like a stick of celery to the mix. Or you would put in things you otherwise would throw away if you were eating the fruit straight. You know for example when you peel a banana and between the skin and the banana is those long "strings" that people pull off and throw away? They go in my smoothies happily. As does the skin from kiwis for example which many people do not eat.

What I suspect you are thinking of - quite rightly - is juicing. There you are taking out the juice and removing much of the "Flesh" of the fruit. Which means you are getting less fibre and also means you need more fruit to satiate yourself. I have rarely seen someone sit down and eat 5 oranges straight. Usually 1 is enough. But juice them and you can bang back 5 or 10 oranges in a single sitting and still be wondering how long it is until lunch.

I am someone who occasionally likes to take a good smoothie. Mostly because I like the taste frankly rather than it being a specific dietry choice. And often I have one when I want to take some supplments that I do not particularly enjoy taking straight. So if I am having a smoothie you would likely find me adding my creatine, premethylated vitamins, liquid d3/k2, and a few other things into it. Just takes the hassel out of taking them any other way.

But as you say I would tend to do things that make the smoothie feel more "filling" so that it becomes a meal in itself and not a supplementary intake to other meals. So the full flesh of every fruit would go in. Sometimes a raw egg. Sometimes a small quantity of flax or other seeds, spirulina seaweed, Chia and so on. Frozen Spinach is common for me. Often a good smoothie for me would entirely replace the breakfast AND lunch I would otherwise have had on that day.

So really it comes down to what you put in them. You use them for weight gain. They can just as easily be used for weight loss. And when I am looking to lose weight for a Jujitsu competition or something - a combination of smoothies and an otherwise full on carnivore only diet for the rest of the day - is what I have found works for me and my individual body systems both in terms of the fastest weight loss and my feeling powerful, flexible, alive, focused, satiated and optimised.

In fact were it not for the fact I miss all the other foods out there - I sometimes wonder why I am not on that diet 100% of the year :) It's the diet that makes me feel the best by literally every measure. I just love all the other food life has to offer too much to stick to that diet full time. So I use that diet for competition or for a "cleanse" when I feel my well being is slipping. But I know other atheletes and fighters who would diet and bloat if they used my diet.

So its defnitely a YMMV thing.

Smoothies > juice, for sure, but a lot of dietitians would make the argument that if you wouldn't eat that much fruit in one sitting - and let's face it, most people wouldn't - then you shouldn't be drinking it either.

The length of time it takes to eat something (and also whether it requires chewing or not) has a huge impact on satiety. If you had to peel, chew and swallow the amount of fruit and yoghurt that's in an average smoothie, your body would be telling you you're full long, long before you've finished. That generally just doesn't happen with a smoothie, and therefore it's much easier to then go ahead and eat another pile of calories that you don't actually need because you don't feel full.

They're not the demon drink some people make out by any means, but I do think they can probably be a bit tricky for people who haven't quite learned the basics of nutrition, bioavailability of calories, understanding true hunger etc. yet.

Agreed, no argument on the incoming nutritional value, but there is a difference in how your body reacts to those nutrients, depend on the form, which could have an impact on the calorific impact, even if its only tied to satiety.

Your teeth will rot more

Your brain freeze will last longer

Your smoothie will be warmer

Apologies, I didn't mean to imply that fibre was absorbed into the blood stream, I meant how the food would be absorbed differently if its already broken down by blending vs eaten whole.

I dont believe that I said sugar was higher or fibre lower for smoothies? I said that how the fruit is absorbed by the body is different.
Of course blending doesnt change the content of the food, but it does change how your body reacts to it.

The same calorific intake can be treated differently by the body, depending on how its ingested. Try eating blended sweetcorn vs whole raw sweetcorn.

I know this is tongue in cheek. But as @Tim Robbins is genuinely asking for information.

Chewing fruit will probably expose your teeth directly to more sugar. As the teeth have to macerate the food vrs being bypassed (even though blended will have more cells "opened").

I don't believe it'll significantly impact teeth rot. But if we're scaremongering, might as well be accurate.

I'm pretty sure your teeth will get far more exposure to rot from a smoothie than chewing fruit, a liquid is always going to cover more surface area than chunks of fruit.

Using a straw significantly reduces the issue, so ideally you should always use a straw for all drinks containing sugar.

/edit to add, or just don't drink sugary drinks!

As I said, I assumed you were joking.
But if not… a straw is good as it means you swallow quickly. Drinking normally is quick too, does it even touch your top teeth? Chewing exposes all the teeth for longer to more concentrated juice. (smoothies are diluted). But less juice too.
But it's the residual sugar that causes decay.

A smoothie is maybe ~5% sugar, milk is the same. Fruit is ~10% (and you don't extract all the juice).
I wouldn't be worried about sugar decay in any of those.
The issue is sweets that are close to 100% sugar, chewed for ages, getting stuck in the teeth. And soft drinks that are are combo of sugar and acids.

A bowl of fruit is not a very balanced breakfast imo. An all fruit puree smoothie isn't either. The types of smoothies that you'll see recommended will be some blend of protein, fruit, milk (or alternative "milk"), maybe seeds and nuts (if it fits your macros). If I was to have a smoothie, it might be 300 cal, 30g protein, <10g sugar (2.5%). I wouldn't stress about the sugar content, or the calories. It's just a really simple meal.