Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Ketchup

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Ketchup	4%	1%	95%

Macro Nutrients

	Frozen Chopped Broccoli	Ketchup	Recommended Dietary Allowance
Energy	4.07% 118kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	16.7% 21.7g	96% 124g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	% 46.3g	g per day for Men 19-50 years
Sucrose	NA	% 10.4g	g per day for Men 19-50 years
Fiber	36% 13.6g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Ketchup	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	4.16% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	40.7% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	4.26% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	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	76% 304μg	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	284% 256mg	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	37% 5.53mg	44% 6.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Ketchup	Recommended Dietary Allowance
Calcium	25.4% 254mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	43% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	46% 3.67mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	32.4% 227mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	37.5% 1275mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	274% 4114mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.2% 415g	8.4% 311g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 2 times more Vitamin A, 4.8 times more Vitamin B1, 5.9 times more Vitamin B5, 7.4 times more Vitamin B9, 13.8 times more Vitamin C and 27 times more Vitamin K than Catsup.
• While Catsup contains 1.7 times more Vitamin B2 and 3.1 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Catsup have similar amounts of Vitamin B6 and Vitamin E per 1 lb.
• Both Frozen Chopped Broccoli, Unprepared as well as Catsup have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Ketchup:

• Frozen Chopped Broccoli, Unprepared has 3.7 times more Calcium, 2.3 times more Iron, 1.4 times more Magnesium, 3.5 times more Manganese, 1.9 times more Phosphorus, 4 times more Selenium, 2.8 times more Zinc and 1.3 times more Water than Catsup.
• While Catsup contains 2.2 times more Copper, 1.3 times more Potassium and 37.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 1 pound:

• Frozen Chopped Broccoli, Unprepared has 105 times more Omega 3, 10 times more Fiber and 2.7 times more Protein than Catsup.
• While Catsup contains 3.9 times more Energy, 5.7 times more Carbohydrate, 15.8 times more Sugars and 10.5 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Catsup have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.