Comparing Nutrients in 1 kilogram Ketchup VS Broccoli

Macros Ratio

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

Macro Nutrients

	Ketchup	Broccoli	Recommended Dietary Allowance
Energy	35% 1010kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	211% 274g	51% 66.4g	130g per day for Men 19-50 years
Sugars	293% 213g	23.4% 17g	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	120% 87.2g	9.38% 6.8g	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	% 102g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 23g	% 1g	g per day for Men 19-50 years
Fiber	7.9% 3g	68.4% 26g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Ketchup	Broccoli	Recommended Dietary Allowance
Vitamin A	29% 260μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.66mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.6% 14.3mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.58mg	135% 1.75mg	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	22.5% 90μg	158% 630μg	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	45.6% 41mg	991% 892mg	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	97% 14.6mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ketchup	Broccoli	Recommended Dietary Allowance
Calcium	15% 150mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	54.4% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	3.78% 151μg	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	43.8% 3.5mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	91% 2.1mg	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% 260mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	82.6% 2810mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	605% 9070mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	18.5% 685g	24% 893g	3700g per day for Men 19-50 years

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

• Catsup has 1.4 times more Vitamin B2, 2.2 times more Vitamin B3 and 1.9 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 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 Catsup.
• Both Catsup and Raw Broccoli have similar amounts of Vitamin A and Vitamin B6 per 1 kg.
• Both Catsup as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Ketchup vs Broccoli:

• Catsup has 1.7 times more Copper and 27.5 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 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, 2.4 times more Zinc and 1.3 times more Water than Catsup.
• Both Catsup and Raw Broccoli have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Catsup has 3 times more Energy, 4.1 times more Carbohydrate, 12.5 times more Sugars and 12.8 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 63 times more Omega 3, 8.7 times more Fiber and 2.7 times more Protein than Catsup.
• Both Catsup as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.