Comparing Nutrients in 1 kilogram 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	10% 290kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	211% 274g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	293% 213g	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	120% 87.2g	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	% 102g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	79% 30g	7.9% 3g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Ketchup	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	89.6% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	122% 1.58mg	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	235% 940μg	22.5% 90μg	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	759% 683mg	45.6% 41mg	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	90% 13.5mg	97% 14.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Ketchup	Recommended Dietary Allowance
Calcium	41% 410mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	94% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.78% 151μg	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	90% 7.2mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	36.5% 0.84mg	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	84.3% 590mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	82.6% 2810mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	605% 9070mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	24.5% 906g	18.5% 685g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Ketchup per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Ketchup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Ketchup:

• 1 kilogram of Frozen Broccoli Spears has 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 1 kg of Catsup contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Ketchup:

• 1 kilogram of Frozen Broccoli Spears has 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 1 kg of Catsup contains 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 one kilogram.
• 1 kilogram of Ketchup lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 125 times more Omega 3, 10 times more Fiber and 2.9 times more Protein than Ketchup.
• While 1 kg of Catsup contains 3.5 times more Energy, 5.1 times more Carbohydrate and 14.5 times more Sugars than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• 1 kilogram 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 one kilogram.