Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS Ketchup

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Ketchup	4%	1%	95%

Macro Nutrients

	Frozen Broccoli Spears	Ketchup	Recommended Dietary Allowance
Energy	3.97% 115kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	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	21.7% 12g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Ketchup	Recommended Dietary Allowance
Vitamin A	25% 226μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	50.7% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	35.6% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	3.73% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	93% 373μg	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	301% 271mg	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	35.7% 5.36mg	38.6% 5.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Ketchup	Recommended Dietary Allowance
Calcium	16.3% 163mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	35.7% 2.86mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	33.5% 234mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	33% 1115mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	240% 3600mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.7% 359g	7.35% 272g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Ketchup per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Broccoli Spears versus 14 oz of Ketchup to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Frozen Broccoli Spears have 2.2 times more Vitamin A, 6.5 times more Vitamin B1, 5.1 times more Vitamin B5, 10.4 times more Vitamin B9, 16.7 times more Vitamin C and 33.8 times more Vitamin K than Ketchup.
• While 14 oz of Catsup contain 1.5 times more Vitamin B2 and 3.1 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Ketchup provide similar amounts of Vitamin B6 and Vitamin E per 14 ounces.
• 14 ounces of Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Frozen Broccoli Spears as well as Catsup have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Frozen Broccoli Spears have 2.7 times more Calcium, 2.1 times more Iron, 1.2 times more Magnesium, 3 times more Manganese, 2.3 times more Phosphorus, 2.7 times more Selenium, 2 times more Zinc and 1.3 times more Water than Ketchup.
• While 14 oz of Catsup contain 2.4 times more Copper and 53.4 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Ketchup contain similar levels of Potassium per 14 ounces.
• 14 ounces of Ketchup lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Broccoli Spears have 125 times more Omega 3, 10 times more Fiber and 2.9 times more Protein than Ketchup.
• While 14 oz of Catsup contain 3.5 times more Energy, 5.1 times more Carbohydrate and 14.5 times more Sugars than Frozen Broccoli Spears.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 14 ounces of Ketchup provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Broccoli Spears as well as Catsup provide inadequate amounts of Omega 6 in 14 ounces.