Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS SILK Vanilla soy yogurt (family size)

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
SILK Vanilla soy yogurt (family size)	13%	20%	67%

Macro Nutrients

	Frozen Broccoli Spears	SILK Vanilla soy yogurt (family size)	Recommended Dietary Allowance
Energy	2% 57.5kcal	5.4% 157kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	21% 27g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	29% 21g	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	15.7% 5.95g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	11% 6.07g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	SILK Vanilla soy yogurt (family size)	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	17.5% 105IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	SILK Vanilla soy yogurt (family size)	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	NA	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	NA	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	NA	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	NA	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	NA	11mg per day for Men 19-50 years
Water	4.86% 180g	4.33% 160g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS SILK Vanilla soy yogurt (family size) per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of SILK Vanilla soy yogurt (family size) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs SILK Vanilla soy yogurt (family size):

• 7 ounces of Frozen Broccoli Spears have more Vitamin C than SILK Vanilla soy yogurt (family size).
• While 7 oz of SILK Vanilla soy yogurt (family size) contain more Vitamin D than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin D
• 7 ounces of SILK Vanilla soy yogurt (family size) have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs SILK Vanilla soy yogurt (family size):

• 7 ounces of Frozen Broccoli Spears have 1.5 times more Iron than SILK Vanilla soy yogurt (family size).
• While 7 oz of SILK Vanilla soy yogurt (family size) contain 3.2 times more Calcium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and SILK Vanilla soy yogurt (family size) contain similar levels of Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 7.5 times more Fiber than SILK Vanilla soy yogurt (family size).
• While 7 oz of SILK Vanilla soy yogurt (family size) contain 2.7 times more Energy, 2.6 times more Carbohydrate and 7.2 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and SILK Vanilla soy yogurt (family size) offer comparable quantities of Protein per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 7 ounces of SILK Vanilla soy yogurt (family size) provide inadequate amounts of Fiber