Comparing Nutrients in 300 calories Low Salt Ketchup VS Boiled Broccoli

Weight per 300 calories

• Low Salt Ketchup: 297g
• Boiled Broccoli: 857g

Low Salt Ketchup has 2.9 times more energy per 100g than Boiled Broccoli. It has average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Low Salt Ketchup or Boiled Broccoli?

Macros Ratio

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

Macro Nutrients

	Low Salt Ketchup	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.6% 81.4g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	87% 63g	16.4% 12g	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	35.7% 26g	8.75% 6.34g	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	% 30.3g	% 4.2g	g per day for Men 19-50 years
Sucrose	% 6.83g	% 0.69g	g per day for Men 19-50 years
Fiber	2.34% 0.89g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Low Salt Ketchup	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	8.6% 77.2μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.72% 0.033mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.26mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	132% 1.7mg	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	6.7% 26.7μg	231% 926μg	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	13.5% 12mg	618% 556mg	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	29% 4.34mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.43% 8.9μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Salt Ketchup	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4.46% 44.6mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	13% 1.04mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	9.2% 38.6mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	72.3% 1.66mg	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	11% 77.2mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	3.8% 2.08μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	3.96% 59.4mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	4.6% 0.5mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	5.5% 203g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Low Salt Ketchup vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 8.5 times more Vitamin A, 16.5 times more Vitamin B1, 2.1 times more Vitamin B2, 37.8 times more Vitamin B5, 3.7 times more Vitamin B6, 34.6 times more Vitamin B9, 45.7 times more Vitamin C, 2.9 times more Vitamin E and 135.7 times more Vitamin K than Low sodium Ketchup.
• Both Low sodium Ketchup and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 300 kcal.
• Both Low sodium Ketchup as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Low Salt Ketchup vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 7.7 times more Calcium, 2.1 times more Copper, 5.5 times more Iron, 4.7 times more Magnesium, 6.7 times more Manganese, 7.4 times more Phosphorus, 3 times more Potassium, 6.6 times more Selenium, 5.9 times more Sodium, 7.6 times more Zinc and 3.8 times more Water than Low sodium Ketchup.

Comparison of macro-nutrients per 300 calories:

• Low sodium Ketchup has 1.3 times more Carbohydrate, 5.3 times more Sugars and 4.1 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 11.8 times more Fat, 343.4 times more Omega 3, 31.7 times more Fiber and 6.6 times more Protein than Low sodium Ketchup.
• Both Low sodium Ketchup and Boiled and Drained Broccoli have similar amounts of Energy per 300 kcal.
• Both Low sodium Ketchup as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.