Comparing Nutrients in 14 ounces VeggieGurt Soy Yogurt VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
VeggieGurt Soy Yogurt	39%	48%	13%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	VeggieGurt Soy Yogurt	Boiled Broccoli	Recommended Dietary Allowance
Energy	6.84% 198kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	4.96% 1.6g	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	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.9% 6.35g	22% 28.5g	130g per day for Men 19-50 years
Sugars	2.74% 2g	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	9.4% 3.57g	34.5% 13g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	VeggieGurt 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	NA	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

	VeggieGurt Soy Yogurt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	NA	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	NA	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	8.47% 127mg	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	NA	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of VeggieGurt Soy Yogurt vs Boiled Broccoli:

Both K-take it veggie Vegan Organic Soy Yogurt Nature and Boiled and Drained Broccoli have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for VeggieGurt Soy Yogurt vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 1.3 times more Sodium than K-take it veggie Vegan Organic Soy Yogurt Nature.

Comparison of macro-nutrients per 14 ounces:

• K-take it veggie Vegan Organic Soy Yogurt Nature has 1.4 times more Energy, 6.3 times more Fat, 5.1 times more Saturated Fat and 2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.5 times more Carbohydrate, 2.8 times more Sugars and 3.7 times more Fiber than K-take it veggie Vegan Organic Soy Yogurt Nature.
• Both K-take it veggie Vegan Organic Soy Yogurt Nature as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 14 oz.