Comparing Nutrients in 1 pound Boiled Broccoli VS Ketchup

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Ketchup	Recommended Dietary Allowance
Energy	5.47% 159kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	96% 124g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	133% 96g	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	4.63% 3.36g	54.6% 39.6g	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	% 2.22g	% 46.3g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 10.4g	g per day for Men 19-50 years
Fiber	39.4% 15g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Ketchup	Recommended Dietary Allowance
Vitamin A	39% 349μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	4.16% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	40.7% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	4.26% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	55% 0.72mg	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	122% 490μg	10.2% 41μg	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	327% 294mg	20.7% 18.6mg	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	44% 6.58mg	44% 6.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Ketchup	Recommended Dietary Allowance
Calcium	18% 181mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	43% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	1.7% 68.5μg	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	38% 3.04mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	16.6% 0.38mg	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	43.4% 304mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	37.5% 1275mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	274% 4114mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 405g	8.4% 311g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Ketchup:

• Boiled and Drained Broccoli has 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 Catsup.
• While Catsup contains 1.3 times more Vitamin B2 and 2.6 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Catsup have similar amounts of Vitamin E per 1 lb.
• Both Boiled and Drained Broccoli as well as Catsup have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Ketchup:

• Boiled and Drained Broccoli has 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, 2.6 times more Zinc and 1.3 times more Water than Catsup.
• While Catsup contains 1.4 times more Copper and 22.1 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Catsup have similar amounts of Potassium per 1 lb.
• Both Boiled and Drained Broccoli as well as Catsup have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 119 times more Omega 3, 11 times more Fiber and 2.3 times more Protein than Catsup.
• While Catsup contains 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.
• Both Boiled and Drained Broccoli as well as Catsup have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.