Comparing Nutrients in 14 ounces Broccoli VS Low Salt Ketchup

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Low Salt Ketchup	4%	1%	95%

Macro Nutrients

	Broccoli	Low Salt Ketchup	Recommended Dietary Allowance
Energy	4.65% 135kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	20.3% 26.4g	83.7% 109g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	3.72% 2.7g	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	% 0.4g	% 9.13g	g per day for Men 19-50 years
Fiber	27% 10.3g	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

	Broccoli	Low Salt Ketchup	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	50.7% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	35.6% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	38.6% 5.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Low Salt Ketchup	Recommended Dietary Allowance
Calcium	18.7% 187mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	37.5% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	36.2% 2.9mg	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	36.2% 0.83mg	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	37.4% 262mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	33% 1115mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.58% 354g	7.35% 272g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 6.5 times more Vitamin B1, 12.2 times more Vitamin B5, 7 times more Vitamin B9, 21.8 times more Vitamin C and 33.9 times more Vitamin K than Low sodium Ketchup.
• While Low sodium Ketchup contains 1.4 times more Vitamin B2, 2.2 times more Vitamin B3 and 1.9 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Low sodium Ketchup have similar amounts of Vitamin A and Vitamin B6 per 14 oz.
• Both Raw 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 Broccoli vs Low Salt Ketchup:

• Raw Broccoli has 3.1 times more Calcium, 2.1 times more Iron, 1.6 times more Magnesium, 2.5 times more Manganese, 2.5 times more Phosphorus, 3.6 times more Selenium, 1.7 times more Sodium, 2.4 times more Zinc and 1.3 times more Water than Low sodium Ketchup.
• While Low sodium Ketchup contains 1.7 times more Copper than Raw Broccoli.
• Both Raw Broccoli and Low sodium Ketchup have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 63 times more Omega 3, 8.7 times more Fiber and 2.7 times more Protein than Low sodium Ketchup.
• While Low sodium Ketchup contains 3 times more Energy, 4.1 times more Carbohydrate, 12.5 times more Sugars and 12.8 times more Fructose than Raw Broccoli.
• Both Raw Broccoli as well as Low sodium Ketchup have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.