Comparing Nutrients in 100 calories Ketchup VS Cooked Chopped Frozen Broccoli

Weight per 100 calories

• Ketchup: 99g
• Cooked Chopped Frozen Broccoli: 357g

Ketchup has 3.6 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has average energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 100 calories - Ketchup or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Ketchup	4%	1%	95%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Ketchup	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.043% 0.014g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.062% 0.001g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.039g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	14.7% 19g	130g per day for Men 19-50 years
Sugars	29% 21g	7.24% 5.25g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 2.28g	NA	g per day for Men 19-50 years
Fiber	0.78% 0.3g	28% 10.7g	38g per day for Men 19-50 years
Protein	1.84% 1.03g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Ketchup	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	2.86% 25.7μg	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.91% 0.011mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.87% 1.4mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.93% 0.047mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	35.7% 0.46mg	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	50% 200μg	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	159% 143mg	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	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.48% 2.97μg	262% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ketchup	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.5% 15mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	9.35% 0.084mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.37% 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	4.33% 0.35mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	3.06% 13mg	11% 46.4mg	420mg per day for Men 19-50 years
Manganese	3.6% 0.083mg	34.6% 0.8mg	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	8.2% 278mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	1.26% 0.69μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	60% 898mg	2.6% 39.3mg	1500mg per day for Men 19-50 years
Zinc	1.53% 0.17mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	1.83% 68g	8.76% 324g	3700g per day for Men 19-50 years

Ketchup VS Cooked Chopped Frozen Broccoli Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Ketchup or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 100 calories of Ketchup vs Cooked Chopped Frozen Broccoli:

• 100 kcal of Boiled Chopped Frozen Broccoli contain 7.1 times more Vitamin A, 18 times more Vitamin B1, 1.8 times more Vitamin B2, 21 times more Vitamin B5, 3 times more Vitamin B6, 22.4 times more Vitamin B9, 35.3 times more Vitamin C, 3.3 times more Vitamin E and 105.9 times more Vitamin K than Catsup.
• Both Ketchup and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Catsup as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Ketchup vs Cooked Chopped Frozen Broccoli:

• 100 calories of Ketchup have 22.9 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 100 kcal of Boiled Chopped Frozen Broccoli contain 7.9 times more Calcium, 1.4 times more Copper, 6.3 times more Iron, 3.6 times more Magnesium, 9.6 times more Manganese, 6.8 times more Phosphorus, 1.8 times more Potassium, 3.6 times more Selenium, 5.9 times more Zinc and 4.8 times more Water than Catsup.
• 100 calories of Ketchup lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Ketchup have 1.4 times more Carbohydrate and 4 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 100 kcal of Boiled Chopped Frozen Broccoli contain 151.5 times more Omega 3, 36.1 times more Fiber and 10.8 times more Protein than Catsup.
• Both Ketchup and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 100 calories.
• 100 calories of Ketchup provide inadequate amounts of Omega 3, Fiber and Protein
• Both Catsup as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 100 calories.