Comparing Nutrients in 100 calories Broccoli Raab VS Ketchup

Weight per 100 calories

• Broccoli Raab: 455g
• Ketchup: 99g

Catsup has 4.6 times more energy per unit of mass than Raw Broccoli Raab, which is average in comparison to other foods. Broccoli Raab having very low energy density.

Discover which food has more nutrients per 100 calories - Broccoli Raab or Ketchup?

Macros Ratio

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

Macro Nutrients

	Broccoli Raab	Ketchup	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.23g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.043% 0.014g	32g per day for Men 19-50 years
Omega 3	53.7% 0.86g	0.062% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	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	9.97% 13g	21% 27g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	29% 21g	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	1.07% 0.77g	12% 8.63g	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	% 0.45g	% 10g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 2.28g	g per day for Men 19-50 years
Fiber	32.3% 12.3g	0.78% 0.3g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	1.84% 1.03g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Ketchup	Recommended Dietary Allowance
Vitamin A	66% 595μg	2.86% 25.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.4% 0.74mg	0.91% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.55mg	8.87% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.46mg	0.93% 0.047mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.8% 0.78mg	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	94% 377μg	2.23% 8.9μg	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	102% 92mg	4.5% 4.06mg	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	49% 7.36mg	9.64% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	848% 1018μg	2.48% 2.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Ketchup	Recommended Dietary Allowance
Calcium	49% 491mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	21.2% 0.19mg	9.35% 0.084mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.37% 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	122% 9.73mg	4.33% 0.35mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	3.06% 13mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	3.6% 0.083mg	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	47.4% 332mg	3.68% 25.7mg	700mg per day for Men 19-50 years
Potassium	26.2% 891mg	8.2% 278mg	3400mg per day for Men 19-50 years
Selenium	8.26% 4.55μg	1.26% 0.69μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	60% 898mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	1.53% 0.17mg	11mg per day for Men 19-50 years
Water	11.4% 421g	1.83% 68g	3700g per day for Men 19-50 years

Broccoli Raab VS Ketchup Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Broccoli Raab or Ketchup?

Lets compare vitamin content per 100 calories of Broccoli Raab vs Ketchup:

• 100 calories of Broccoli Raab have 23.1 times more Vitamin A, 67.6 times more Vitamin B1, 3.6 times more Vitamin B2, 3.9 times more Vitamin B3, 31.5 times more Vitamin B5, 5 times more Vitamin B6, 42.3 times more Vitamin B9, 22.6 times more Vitamin C, 5.1 times more Vitamin E and 342.8 times more Vitamin K than Ketchup.
• 100 calories 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 100 calories.

Comparing minerals per 100 calories for Broccoli Raab vs Ketchup:

• 100 calories of Broccoli Raab have 33.1 times more Calcium, 2.3 times more Copper, 28.1 times more Iron, 7.8 times more Magnesium, 21.6 times more Manganese, 12.9 times more Phosphorus, 3.2 times more Potassium, 6.6 times more Selenium, 20.8 times more Zinc and 6.2 times more Water than Ketchup.
• While 100 kcal of Catsup contain 6 times more Sodium than Raw Broccoli Raab.
• 100 calories of Ketchup lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Broccoli Raab have 22.5 times more Fat, 867.7 times more Omega 3, 41.3 times more Fiber and 14 times more Protein than Ketchup.
• While 100 kcal of Catsup contain 2.1 times more Carbohydrate, 12.2 times more Sugars and 11.2 times more Fructose than Raw Broccoli Raab.
• Both Broccoli Raab and Ketchup offer comparable quantities of Energy per 100 calories.
• 100 calories 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 100 calories.