Comparing Nutrients in 14 ounces Ketchup VS Cooked Chopped Frozen Broccoli

Macros Ratio

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

Macro Nutrients

	Ketchup	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	14% 401kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.7% 109g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	116% 84.4g	8.05% 5.83g	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	47.7% 34.6g	NA	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	% 40.5g	NA	g per day for Men 19-50 years
Sucrose	% 9.13g	NA	g per day for Men 19-50 years
Fiber	3.13% 1.2g	31.3% 12g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Ketchup	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.7% 0.66mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.6% 5.7mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.2% 0.63mg	39.7% 0.52mg	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	8.93% 35.7μg	55.6% 222μg	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	18% 16.3mg	177% 159mg	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	38.6% 5.8mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ketchup	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	37.5% 0.34mg	15% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	1.5% 60μg	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	17.4% 1.4mg	30.3% 2.42mg	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	14.5% 0.33mg	38.5% 0.89mg	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	14.7% 103mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	33% 1115mg	16.6% 564mg	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	240% 3600mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	7.35% 272g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Ketchup VS Cooked Chopped Frozen Broccoli per 14 oz

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

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

• 14 ounces of Ketchup have 2 times more Vitamin B2, 3.1 times more Vitamin B3 and 1.2 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 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.
• Both Ketchup and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Catsup as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Ketchup have 2.5 times more Copper, 2 times more Potassium and 82.5 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 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.
• Both Ketchup and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Ketchup lack sufficient amounts of Calcium and Zinc
• Both Catsup as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Ketchup have 3.6 times more Energy, 5.1 times more Carbohydrate and 14.5 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 42 times more Omega 3, 10 times more Fiber and 3 times more Protein than Catsup.
• 14 ounces of Ketchup provide inadequate amounts of Omega 3, Fiber and Protein
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Catsup as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 14 ounces.