Comparing Nutrients in 1 pound 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	4.38% 127kcal	14.7% 426kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	5.5% 5.35g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0% 0g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	63.6% 82.7g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	81% 58.7g	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	36% 13.6g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	25% 14g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	SILK Strawberry soy yogurt	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	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	63.5% 254μg	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	202% 182mg	88.7% 80mg	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	40% 6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	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	15% 150mg	80% 798mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	34.6% 2.77mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	NA	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	31.8% 222mg	NA	700mg per day for Men 19-50 years
Potassium	19% 644mg	NA	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	NA	11mg per day for Men 19-50 years
Water	11% 411g	9.44% 349g	3700g per day for Men 19-50 years

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

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

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

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

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

• 1 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 5 times more Fiber and 1.3 times more Protein than SILK Strawberry soy yogurt.
• While 1 lb 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 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of SILK Strawberry soy yogurt provide inadequate amounts of Fiber