Comparing Nutrients in 1 pound Ketchup VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Ketchup	4%	1%	95%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Ketchup	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	15.8% 458kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	11% 14g	130g per day for Men 19-50 years
Sugars	133% 96g	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	% 10.4g	% 0.68g	g per day for Men 19-50 years
Fiber	3.6% 1.36g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Ketchup	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	13% 118μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.7% 6.5mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.26% 0.21mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.72mg	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ketchup	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	6.8% 68mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	37.8% 0.34mg	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	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	75% 1.72mg	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	37.5% 1275mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	274% 4114mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	8.4% 311g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Ketchup VS Cooked Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Ketchup versus 1 lb of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 lb of Cooked Broccoli Raab contains 8.7 times more Vitamin A, 15.4 times more Vitamin B1, 1.4 times more Vitamin B3, 9.5 times more Vitamin B5, 1.4 times more Vitamin B6, 7.9 times more Vitamin B9, 9 times more Vitamin C, 1.7 times more Vitamin E and 85.3 times more Vitamin K than Catsup.
• Both Ketchup and Cooked Broccoli Raab provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Catsup as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Ketchup vs Cooked Broccoli Raab:

• 1 pound of Ketchup has 16.2 times more Sodium than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 7.9 times more Calcium, 3.6 times more Iron, 2.1 times more Magnesium, 4.5 times more Manganese, 3.2 times more Phosphorus, 1.9 times more Selenium, 3.2 times more Zinc and 1.3 times more Water than Catsup.
• Both Ketchup and Cooked Broccoli Raab contain similar levels of Copper and Potassium per one pound.
• 1 pound of Ketchup lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Ketchup has 4 times more Energy, 8.8 times more Carbohydrate, 34.3 times more Sugars and 36.3 times more Fructose than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 201 times more Omega 3, 9.3 times more Fiber and 3.7 times more Protein than Catsup.
• 1 pound of Ketchup provide inadequate amounts of Omega 3, Fiber and Protein
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Catsup as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one pound.