Comparing Nutrients in 100 grams 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	0.9% 26kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.23% 0.039g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.68% 4.8g	21% 27.4g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	29.3% 21.3g	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	1.14% 0.83g	12% 8.72g	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	% 0.75g	% 10g	g per day for Men 19-50 years
Sucrose	NA	% 2.3g	g per day for Men 19-50 years
Fiber	7.9% 3g	0.79% 0.3g	38g per day for Men 19-50 years
Protein	5% 2.8g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Ketchup	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	2.9% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	0.92% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	8.96% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	0.94% 0.047mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	12% 0.16mg	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	16.8% 67μg	2.25% 9μg	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	62.7% 56.4mg	4.56% 4.1mg	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	8.13% 1.22mg	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Ketchup	Recommended Dietary Allowance
Calcium	5.6% 56mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	9.44% 0.085mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.38% 15μg	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	10% 0.81mg	4.38% 0.35mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	3.65% 0.084mg	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	7.14% 50mg	3.7% 26mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	8.26% 281mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	60.5% 907mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.47% 91g	1.85% 68.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• Both Frozen Chopped Broccoli, Unprepared as well as Catsup have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 grams:

• 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 100 g.