Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Ketchup

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Ketchup	4%	1%	95%

Macro Nutrients

	Frozen Chopped Broccoli	Ketchup	Recommended Dietary Allowance
Energy	3.56% 103kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	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	14.6% 19g	83.7% 109g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	% 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	20% 11g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Ketchup	Recommended Dietary Allowance
Vitamin A	23% 206μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	50.7% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	35.6% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 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	66.5% 266μg	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	249% 224mg	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	32.3% 4.84mg	38.6% 5.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Ketchup	Recommended Dietary Allowance
Calcium	22.2% 222mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	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	40% 3.2mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	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	28.3% 198mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	33% 1115mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	240% 3600mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.8% 363g	7.35% 272g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 2 times more Vitamin A, 4.8 times more Vitamin B1, 5.9 times more Vitamin B5, 7.4 times more Vitamin B9, 13.8 times more Vitamin C and 27 times more Vitamin K than Catsup.
• While Catsup contains 1.7 times more Vitamin B2 and 3.1 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Catsup have similar amounts of Vitamin B6 and Vitamin E per 14 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Catsup have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Frozen Chopped Broccoli, Unprepared has 3.7 times more Calcium, 2.3 times more Iron, 1.4 times more Magnesium, 3.5 times more Manganese, 1.9 times more Phosphorus, 4 times more Selenium, 2.8 times more Zinc and 1.3 times more Water than Catsup.
• While Catsup contains 2.2 times more Copper, 1.3 times more Potassium and 37.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 14 ounces:

• Frozen Chopped Broccoli, Unprepared has 105 times more Omega 3, 10 times more Fiber and 2.7 times more Protein than Catsup.
• While Catsup contains 3.9 times more Energy, 5.7 times more Carbohydrate, 15.8 times more Sugars and 10.5 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Catsup have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.