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

Weight per 500 calories

• SILK Plain soy yogurt: 758g
• Cooked Chopped Frozen Broccoli: 1786g

SILK Plain soy yogurt has 2.4 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has low energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
SILK Plain soy yogurt	16%	24%	60%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	SILK Plain soy yogurt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	NA	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	NA	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.4g	73.5% 96g	130g per day for Men 19-50 years
Sugars	55.3% 40g	36.2% 26.3g	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	7.97% 3.03g	141% 53.6g	38g per day for Men 19-50 years
Protein	35.7% 20g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	SILK Plain soy yogurt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	179% 2.32mg	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	250% 1000μg	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	111% 100mg	796% 716mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	67% 402IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	SILK Plain soy yogurt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	100% 1000mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	NA	67.5% 0.61mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	NA	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	NA	173% 4mg	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	125% 875mg	700mg per day for Men 19-50 years
Potassium	NA	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	NA	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	6.57% 98mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	NA	45.5% 5mg	11mg per day for Men 19-50 years
Water	17.3% 641g	43.8% 1620g	3700g per day for Men 19-50 years

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

• SILK Plain soy yogurt has more Vitamin D than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 7.2 times more Vitamin C than SILK Plain soy yogurt.

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

• SILK Plain soy yogurt has 1.7 times more Calcium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2 times more Sodium and 2.5 times more Water than SILK Plain soy yogurt.

Comparison of macro-nutrients per 500 calories:

• SILK Plain soy yogurt has 6.2 times more Fat, 5.2 times more Saturated Fat and 1.5 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.3 times more Carbohydrate, 17.7 times more Fiber and 2.8 times more Protein than SILK Plain soy yogurt.
• Both SILK Plain soy yogurt and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 500 kcal.
• Both SILK Plain soy yogurt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.