Comparing Nutrients in 5 ounces Apples VS VeggieGurt Soy Yogurt

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
VeggieGurt Soy Yogurt	39%	48%	13%

Macro Nutrients

	Apples	VeggieGurt Soy Yogurt	Recommended Dietary Allowance
Energy	2.54% 73.7kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	1.74% 2.27g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	0.98% 0.71g	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	11.5% 8.36g	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	% 3.44g	NA	g per day for Men 19-50 years
Sucrose	% 2.93g	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	0.66% 0.37g	12% 6.66g	56g per day for Men 19-50 years

Vitamins

	Apples	VeggieGurt Soy Yogurt	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.81% 0.13mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.73% 0.086mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.47% 0.058mg	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	1.06% 4.25μg	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	7.24% 6.52mg	NA	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	VeggieGurt Soy Yogurt	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	NA	1000mg per day for Men 19-50 years
Copper	4.25% 0.038mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.12% 4.68μg	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	2.13% 0.17mg	NA	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	NA	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	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	2.23% 15.6mg	NA	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	NA	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	NA	11mg per day for Men 19-50 years
Water	3.28% 121g	NA	3700g per day for Men 19-50 years

Nutrient Comparison: Apples VS VeggieGurt Soy Yogurt per 5 oz

Compare the macro and micronutrient content in 5 oz of Apples versus 5 oz of VeggieGurt Soy Yogurt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Apples vs VeggieGurt Soy Yogurt:

• Both Raw Apples with skin and K-take it veggie Vegan Organic Soy Yogurt Nature have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Apples vs VeggieGurt Soy Yogurt:

• 5 oz of K-take it veggie Vegan Organic Soy Yogurt Nature contain 32 times more Sodium than Raw Apples with skin.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Apples have 8.6 times more Carbohydrate, 20.8 times more Sugars and 2.7 times more Fiber than VeggieGurt Soy Yogurt.
• While 5 oz of K-take it veggie Vegan Organic Soy Yogurt Nature contain 15.3 times more Fat and 18.1 times more Protein than Raw Apples with skin.
• 5 ounces of Apples provide inadequate amounts of Protein
• 5 ounces of VeggieGurt Soy Yogurt provide inadequate amounts of Carbohydrate
• Both Raw Apples with skin as well as K-take it veggie Vegan Organic Soy Yogurt Nature provide inadequate amounts of Energy in five ounces.