Comparing Nutrients in 1 pound Frozen Broccoli Spears VS SILK Plain soy yogurt

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
SILK Plain soy yogurt	16%	24%	60%

Macro Nutrients

	Frozen Broccoli Spears	SILK Plain soy yogurt	Recommended Dietary Allowance
Energy	4.54% 132kcal	10.3% 299kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	8.23% 8g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	3.1% 1g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	NA	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	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	34% 44g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	33% 24g	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	4.77% 1.8g	38g per day for Men 19-50 years
Protein	24.8% 14g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	SILK Plain soy yogurt	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	107% 426μg	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	344% 310mg	66.5% 60mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	40% 240IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	41% 6.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	SILK Plain soy yogurt	Recommended Dietary Allowance
Calcium	18.6% 186mg	60% 599mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	41% 3.27mg	NA	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	NA	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	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	38.2% 268mg	NA	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	NA	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	NA	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	NA	11mg per day for Men 19-50 years
Water	11% 411g	10.4% 384g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS SILK Plain soy yogurt per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs SILK Plain soy yogurt:

• 1 pound of Frozen Broccoli Spears has 5.2 times more Vitamin C than SILK Plain soy yogurt.
• While 1 lb of SILK Plain soy yogurt contains more Vitamin D than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears have insufficient amounts of Vitamin D

Comparing minerals per 1 pound for Frozen Broccoli Spears vs SILK Plain soy yogurt:

• 1 lb of SILK Plain soy yogurt contains 3.2 times more Calcium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and SILK Plain soy yogurt contain similar levels of Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 7.5 times more Fiber than SILK Plain soy yogurt.
• While 1 lb of SILK Plain soy yogurt contains 2.3 times more Energy, 1.8 times more Carbohydrate and 3.6 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and SILK Plain soy yogurt offer comparable quantities of Protein per one pound.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy
• 1 pound of SILK Plain soy yogurt provide inadequate amounts of Fiber