Comparing Nutrients in 100 grams Boiled Spears Frozen Broccoli VS Ketchup

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Ketchup	4%	1%	95%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Ketchup	Recommended Dietary Allowance
Energy	0.97% 28kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	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	4.12% 5.36g	21% 27.4g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	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	NA	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	NA	% 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	5.54% 3.1g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Ketchup	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	2.9% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	0.92% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	8.96% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	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	7.5% 30μg	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	44.6% 40mg	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	8.8% 1.32mg	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Ketchup	Recommended Dietary Allowance
Calcium	5.1% 51mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	4.78% 0.043mg	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	7.63% 0.61mg	4.38% 0.35mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	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	7.86% 55mg	3.7% 26mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	8.26% 281mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	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	2.73% 0.3mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.45% 91g	1.85% 68.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Ketchup per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Spears Frozen Broccoli versus 100 g of Ketchup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Spears Frozen Broccoli vs Ketchup:

• 100 grams of Boiled Spears Frozen Broccoli have 2 times more Vitamin A, 5 times more Vitamin B1, 5.8 times more Vitamin B5, 3.3 times more Vitamin B9, 9.8 times more Vitamin C and 29.4 times more Vitamin K than Ketchup.
• While 100 g of Catsup contain 2 times more Vitamin B2 and 3.1 times more Vitamin B3 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Ketchup provide similar amounts of Vitamin B6 and Vitamin E per 100 grams.
• 100 grams of Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Boiled and Drained Spears Frozen Broccoli as well as Catsup have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Spears Frozen Broccoli vs Ketchup:

• 100 grams of Boiled Spears Frozen Broccoli have 3.4 times more Calcium, 1.7 times more Iron, 1.5 times more Magnesium, 3.9 times more Manganese, 2.1 times more Phosphorus, 2.7 times more Selenium, 1.8 times more Zinc and 1.3 times more Water than Ketchup.
• While 100 g of Catsup contain 2 times more Copper, 1.6 times more Potassium and 37.8 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• 100 grams of Ketchup lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Spears Frozen Broccoli have 42 times more Omega 3, 10 times more Fiber and 3 times more Protein than Ketchup.
• While 100 g of Catsup contain 3.6 times more Energy, 5.1 times more Carbohydrate and 14.5 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• 100 grams of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• 100 grams of Ketchup provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Spears Frozen Broccoli as well as Catsup provide inadequate amounts of Omega 6 in 100 grams.