Comparing Nutrients in 500 calories SILK Peach soy yogurt VS Frozen Chopped Broccoli

Weight per 500 calories

• SILK Peach soy yogurt: 532g
• Frozen Chopped Broccoli: 1923g

SILK Peach soy yogurt has 3.6 times more energy per 100g than Frozen Chopped Broccoli. It has average energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - SILK Peach soy yogurt or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
SILK Peach soy yogurt	10%	11%	79%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	SILK Peach soy yogurt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.47% 6.28g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	NA	126% 2g	1.6g per day for Men 19-50 years
Omega 6	NA	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	70.7% 92g	130g per day for Men 19-50 years
Sugars	108% 78.2g	36% 26g	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	22% 16g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.4% 3.2g	152% 57.7g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	96% 54g	56g per day for Men 19-50 years

Vitamins

	SILK Peach soy yogurt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	192% 2.5mg	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	322% 1288μg	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	104% 94mg	1205% 1085mg	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	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	SILK Peach soy yogurt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	94% 936mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	NA	81% 0.73mg	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	42.6% 3.4mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	NA	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	NA	246% 5.65mg	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	137% 962mg	700mg per day for Men 19-50 years
Potassium	NA	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	NA	98% 54μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.8mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	NA	84% 9.23mg	11mg per day for Men 19-50 years
Water	11% 406g	47.5% 1759g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of SILK Peach soy yogurt vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 11.6 times more Vitamin C than SILK Peach soy yogurt.

Comparing minerals per 500 calories for SILK Peach soy yogurt vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 4.6 times more Iron, 5.8 times more Sodium and 4.3 times more Water than SILK Peach soy yogurt.
• Both SILK Peach soy yogurt and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• SILK Peach soy yogurt has 3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 18.1 times more Fiber and 4.3 times more Protein than SILK Peach soy yogurt.
• Both SILK Peach soy yogurt and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both SILK Peach soy yogurt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.