Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS SILK Vanilla soy yogurt (family size)

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
SILK Vanilla soy yogurt (family size)	13%	20%	67%

Macro Nutrients

	Frozen Chopped Broccoli	SILK Vanilla soy yogurt (family size)	Recommended Dietary Allowance
Energy	1.27% 37kcal	3.86% 112kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	2.57% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	15% 19.4g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	20.7% 15g	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	7.1% 4g	6.7% 3.74g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	SILK Vanilla soy yogurt (family size)	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	23.7% 95μg	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	89% 80mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	12.5% 75IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.5% 1.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	SILK Vanilla soy yogurt (family size)	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	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	14.4% 1.15mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	NA	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	10% 71mg	NA	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	NA	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	NA	11mg per day for Men 19-50 years
Water	3.5% 130g	3.1% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS SILK Vanilla soy yogurt (family size) per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of SILK Vanilla soy yogurt (family size) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs SILK Vanilla soy yogurt (family size):

• 5 ounces of Frozen Chopped Broccoli have more Vitamin C than SILK Vanilla soy yogurt (family size).
• While 5 oz of SILK Vanilla soy yogurt (family size) contain more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin D
• 5 ounces of SILK Vanilla soy yogurt (family size) have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs SILK Vanilla soy yogurt (family size):

• 5 ounces of Frozen Chopped Broccoli have 1.7 times more Iron than SILK Vanilla soy yogurt (family size).
• While 5 oz of SILK Vanilla soy yogurt (family size) contain 2.4 times more Calcium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and SILK Vanilla soy yogurt (family size) contain similar levels of Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 7.5 times more Fiber than SILK Vanilla soy yogurt (family size).
• While 5 oz of SILK Vanilla soy yogurt (family size) contain 3 times more Energy, 2.9 times more Carbohydrate and 7.8 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and SILK Vanilla soy yogurt (family size) offer comparable quantities of Protein per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 5 ounces of SILK Vanilla soy yogurt (family size) provide inadequate amounts of Fiber