Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Ketchup

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Ketchup	Recommended Dietary Allowance
Energy	3.83% 111kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	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	16.3% 21.2g	83.7% 109g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	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	NA	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	NA	% 40.5g	g per day for Men 19-50 years
Sucrose	NA	% 9.13g	g per day for Men 19-50 years
Fiber	31.3% 12g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	22% 12.3g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Ketchup	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	50.7% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	35.6% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	3.73% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	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	55.6% 222μg	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	177% 159mg	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	35% 5.24mg	38.6% 5.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Ketchup	Recommended Dietary Allowance
Calcium	13% 131mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	37.5% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.5% 60μg	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	30.3% 2.42mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	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	27.8% 194mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	33% 1115mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	240% 3600mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.73% 360g	7.35% 272g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Ketchup:

• Boiled Chopped Frozen Broccoli has 2 times more Vitamin A, 5 times more Vitamin B1, 5.8 times more Vitamin B5, 6.2 times more Vitamin B9, 9.8 times more Vitamin C and 29.4 times more Vitamin K than Catsup.
• While Catsup contains 2 times more Vitamin B2 and 3.1 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Catsup have similar amounts of Vitamin B6 and Vitamin E per 14 oz.
• Both Boiled Chopped Frozen Broccoli as well as Catsup have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Ketchup:

• Boiled Chopped Frozen Broccoli has 2.2 times more Calcium, 1.7 times more Iron, 2.7 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Zinc and 1.3 times more Water than Catsup.
• While Catsup contains 2.5 times more Copper, 2 times more Potassium and 82.5 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Catsup have similar amounts of Magnesium and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Chopped Frozen Broccoli has 42 times more Omega 3, 10 times more Fiber and 3 times more Protein than Catsup.
• While Catsup contains 3.6 times more Energy, 5.1 times more Carbohydrate and 14.5 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Catsup have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.