Comparing Nutrients in 14 ounces SILK Peach soy yogurt VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
SILK Peach soy yogurt	10%	11%	79%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	SILK Peach soy yogurt	Boiled Broccoli	Recommended Dietary Allowance
Energy	13% 373kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	NA	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	NA	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.5% 74.7g	22% 28.5g	130g per day for Men 19-50 years
Sugars	80.5% 58.4g	7.6% 5.5g	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	4.05% 2.94g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	34.5% 13g	38g per day for Men 19-50 years
Protein	16.7% 9.33g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	SILK Peach soy yogurt	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	61% 0.79mg	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	NA	107% 429μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	77.6% 70mg	286% 258mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	SILK Peach soy yogurt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	70% 699mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	NA	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	31.8% 2.54mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	NA	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	NA	33.5% 0.77mg	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	NA	38% 266mg	700mg per day for Men 19-50 years
Potassium	NA	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	NA	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	8.2% 303g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of SILK Peach soy yogurt vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 3.7 times more Vitamin C than SILK Peach soy yogurt.

Comparing minerals per 14 ounces for SILK Peach soy yogurt vs Boiled Broccoli:

• SILK Peach soy yogurt has 4.4 times more Calcium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.7 times more Sodium than SILK Peach soy yogurt.
• Both SILK Peach soy yogurt and Boiled and Drained Broccoli have similar amounts of Iron and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• SILK Peach soy yogurt has 2.7 times more Energy, 2.9 times more Fat, 2.6 times more Carbohydrate and 10.6 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5.5 times more Fiber than SILK Peach soy yogurt.
• Both SILK Peach soy yogurt and Boiled and Drained Broccoli have similar amounts of Protein per 14 oz.
• Both SILK Peach soy yogurt as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.