Comparing Nutrients in 7 ounces Broccoli Raab VS Ketchup

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Ketchup	4%	1%	95%

Macro Nutrients

	Broccoli Raab	Ketchup	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.46% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	42% 54.4g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	58.2% 42.2g	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	0.47% 0.34g	24% 17.3g	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	% 0.2g	% 20.2g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 4.56g	g per day for Men 19-50 years
Fiber	14% 5.36g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Ketchup	Recommended Dietary Allowance
Vitamin A	29% 260μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	17.8% 2.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	1.87% 0.093mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	24% 0.31mg	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	41% 165μg	4.47% 18μg	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	44.5% 40mg	9.04% 8.14mg	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	21.4% 3.2mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Ketchup	Recommended Dietary Allowance
Calcium	21.4% 214mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	18.7% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.75% 30μg	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	53% 4.25mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	7.25% 0.17mg	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	20.7% 145mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	120% 1800mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.96% 184g	3.67% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Ketchup per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Ketchup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Ketchup:

• 7 ounces of Broccoli Raab have 5 times more Vitamin A, 14.7 times more Vitamin B1, 6.9 times more Vitamin B5, 9.2 times more Vitamin B9, 4.9 times more Vitamin C and 74.7 times more Vitamin K than Ketchup.
• While 7 oz of Catsup contain 1.3 times more Vitamin B2 than Raw Broccoli Raab.
• Both Broccoli Raab and Ketchup provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin E per seven ounces.
• 7 ounces of Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Raw Broccoli Raab as well as Catsup have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Ketchup:

• 7 ounces of Broccoli Raab have 7.2 times more Calcium, 6.1 times more Iron, 1.7 times more Magnesium, 4.7 times more Manganese, 2.8 times more Phosphorus, 4.5 times more Zinc and 1.4 times more Water than Ketchup.
• While 7 oz of Catsup contain 2 times more Copper, 1.4 times more Potassium and 27.5 times more Sodium than Raw Broccoli Raab.
• 7 ounces of Ketchup lack sufficient amounts of Calcium and Zinc
• Both Raw Broccoli Raab as well as Catsup lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 189 times more Omega 3, 9 times more Fiber and 3 times more Protein than Ketchup.
• While 7 oz of Catsup contain 4.6 times more Energy, 9.6 times more Carbohydrate, 56 times more Sugars and 51.3 times more Fructose than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Ketchup provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Broccoli Raab as well as Catsup provide inadequate amounts of Omega 6 in seven ounces.