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

Macros Ratio

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

Macro Nutrients

	SILK Plain soy yogurt	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 299kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	8.23% 8g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	3.1% 1g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	NA	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	33% 24g	9.2% 6.67g	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	4.77% 1.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	21.4% 12g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 1 pound:

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