Comparing Nutrients in 14 ounces Boiled Broccoli VS Low Salt Ketchup

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Low Salt Ketchup	4%	1%	95%

Macro Nutrients

	Boiled Broccoli	Low Salt Ketchup	Recommended Dietary Allowance
Energy	4.8% 139kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	83.7% 109g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	116% 84.4g	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	4.05% 2.94g	47.7% 34.6g	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	% 1.94g	% 40.5g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 9.13g	g per day for Men 19-50 years
Fiber	34.5% 13g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	17% 9.45g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Low Salt Ketchup	Recommended Dietary Allowance
Vitamin A	34% 306μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	50.7% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	35.6% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	3.73% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	48.2% 0.63mg	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	107% 429μg	8.93% 35.7μg	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	286% 258mg	18% 16.3mg	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	38.4% 5.75mg	38.6% 5.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Low Salt Ketchup	Recommended Dietary Allowance
Calcium	16% 159mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	37.5% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	14.5% 0.33mg	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	38% 266mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	33% 1115mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.57% 354g	7.35% 272g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Low Salt Ketchup:

• Boiled and Drained Broccoli has 3 times more Vitamin A, 5.7 times more Vitamin B1, 13.1 times more Vitamin B5, 1.3 times more Vitamin B6, 12 times more Vitamin B9, 15.8 times more Vitamin C and 47 times more Vitamin K than Low sodium Ketchup.
• While Low sodium Ketchup contains 1.3 times more Vitamin B2 and 2.6 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Low sodium Ketchup have similar amounts of Vitamin E per 14 oz.
• Both Boiled and Drained Broccoli as well as Low sodium Ketchup have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Low Salt Ketchup:

• Boiled and Drained Broccoli has 2.7 times more Calcium, 1.9 times more Iron, 1.6 times more Magnesium, 2.3 times more Manganese, 2.6 times more Phosphorus, 2.3 times more Selenium, 2.1 times more Sodium, 2.6 times more Zinc and 1.3 times more Water than Low sodium Ketchup.
• While Low sodium Ketchup contains 1.4 times more Copper than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Low sodium Ketchup have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 119 times more Omega 3, 11 times more Fiber and 2.3 times more Protein than Low sodium Ketchup.
• While Low sodium Ketchup contains 2.9 times more Energy, 3.8 times more Carbohydrate, 15.3 times more Sugars and 11.8 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Low sodium Ketchup have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.