Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS SILK Strawberry soy yogurt

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
SILK Strawberry soy yogurt	10%	11%	79%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	SILK Strawberry soy yogurt	Recommended Dietary Allowance
Energy	9.66% 280kcal	32.4% 940kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	12% 12g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0% 0g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	NA	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	140% 182g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	178% 129g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	15.8% 6g	38g per day for Men 19-50 years
Protein	55.4% 31g	42% 23.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	SILK Strawberry soy yogurt	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	NA	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	140% 560μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	446% 401mg	196% 176mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	SILK Strawberry soy yogurt	Recommended Dietary Allowance
Calcium	33% 330mg	176% 1760mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	76.3% 6.1mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	NA	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	NA	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	70% 490mg	NA	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	NA	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	NA	11mg per day for Men 19-50 years
Water	24.5% 907g	21% 770g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS SILK Strawberry soy yogurt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of SILK Strawberry soy yogurt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs SILK Strawberry soy yogurt:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 2.3 times more Vitamin C than SILK Strawberry soy yogurt.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs SILK Strawberry soy yogurt:

• 1 kg of SILK Strawberry soy yogurt contains 5.3 times more Calcium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and SILK Strawberry soy yogurt contain similar levels of Iron and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 5 times more Fiber and 1.3 times more Protein than SILK Strawberry soy yogurt.
• While 1 kg of SILK Strawberry soy yogurt contains 3.4 times more Energy, 3.4 times more Carbohydrate and 8.8 times more Sugars than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 kilogram of SILK Strawberry soy yogurt provide inadequate amounts of Fiber