Comparing Nutrients in 1 pound Ketchup VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Ketchup	4%	1%	95%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Ketchup	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	15.8% 458kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	133% 96g	9.2% 6.67g	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	54.6% 39.6g	NA	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	% 46.3g	NA	g per day for Men 19-50 years
Sucrose	% 10.4g	NA	g per day for Men 19-50 years
Fiber	3.6% 1.36g	36% 13.6g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Ketchup	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	13% 118μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.7% 6.5mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.26% 0.21mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.72mg	45.4% 0.59mg	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	10.2% 41μg	63.5% 254μg	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	20.7% 18.6mg	202% 182mg	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% 6.62mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ketchup	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	6.8% 68mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 68.5μg	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	20% 1.6mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	44% 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	17% 118mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	37.5% 1275mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	274% 4114mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	8.4% 311g	11% 411g	3700g per day for Men 19-50 years

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

• Catsup has 2 times more Vitamin B2, 3.1 times more Vitamin B3 and 1.2 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2 times more Vitamin A, 5 times more Vitamin B1, 5.8 times more Vitamin B5, 6.2 times more Vitamin B9, 9.8 times more Vitamin C and 29.4 times more Vitamin K than Catsup.
• Both Catsup and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin E per 1 lb.
• Both Catsup as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Catsup has 2.5 times more Copper, 2 times more Potassium and 82.5 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.2 times more Calcium, 1.7 times more Iron, 2.7 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Zinc and 1.3 times more Water than Catsup.
• Both Catsup and Boiled Chopped Frozen Broccoli have similar amounts of Magnesium and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Catsup has 3.6 times more Energy, 5.1 times more Carbohydrate and 14.5 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 42 times more Omega 3, 10 times more Fiber and 3 times more Protein than Catsup.
• Both Catsup as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.