Comparing Nutrients in 14 ounces Low Salt Ketchup VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Low Salt Ketchup	4%	1%	95%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Low Salt Ketchup	Boiled Broccoli	Recommended Dietary Allowance
Energy	14% 401kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	1.2% 0.2g	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	22% 28.5g	130g per day for Men 19-50 years
Sugars	116% 84.4g	7.6% 5.5g	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	4.05% 2.94g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	% 9.13g	% 0.32g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	34.5% 13g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Low Salt Ketchup	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.7% 0.66mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.6% 5.7mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.2% 0.63mg	61% 0.79mg	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	107% 429μg	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	286% 258mg	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	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Salt Ketchup	Boiled Broccoli	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	37.5% 0.34mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	33.5% 0.77mg	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	38% 266mg	700mg per day for Men 19-50 years
Potassium	33% 1115mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	7.35% 272g	9.57% 354g	3700g per day for Men 19-50 years

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

• Low sodium Ketchup has 1.3 times more Vitamin B2 and 2.6 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3 times more Vitamin A, 5.7 times more Vitamin B1, 13.1 times more Vitamin B5, 1.3 times more Vitamin B6, 12 times more Vitamin B9, 15.8 times more Vitamin C and 47 times more Vitamin K than Low sodium Ketchup.
• Both Low sodium Ketchup and Boiled and Drained Broccoli have similar amounts of Vitamin E per 14 oz.
• Both Low sodium Ketchup as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Low Salt Ketchup vs Boiled Broccoli:

• Low sodium Ketchup has 1.4 times more Copper than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.7 times more Calcium, 1.9 times more Iron, 1.6 times more Magnesium, 2.3 times more Manganese, 2.6 times more Phosphorus, 2.3 times more Selenium, 2.1 times more Sodium, 2.6 times more Zinc and 1.3 times more Water than Low sodium Ketchup.
• Both Low sodium Ketchup and Boiled and Drained Broccoli have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Low sodium Ketchup has 2.9 times more Energy, 3.8 times more Carbohydrate, 15.3 times more Sugars and 11.8 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 119 times more Omega 3, 11 times more Fiber and 2.3 times more Protein than Low sodium Ketchup.
• Both Low sodium Ketchup as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.