Comparing Nutrients in 7 ounces VeggieGurt Soy Yogurt VS Apples

Macros Ratio

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

Macro Nutrients

	VeggieGurt Soy Yogurt	Apples	Recommended Dietary Allowance
Energy	3.42% 99kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	5.3% 5.16g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	NA	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.44% 3.18g	21% 27.4g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	28.4% 20.6g	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	16% 11.7g	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	% 4.82g	g per day for Men 19-50 years
Sucrose	NA	% 4.1g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	16.7% 9.33g	0.92% 0.52g	56g per day for Men 19-50 years

Vitamins

	VeggieGurt Soy Yogurt	Apples	Recommended Dietary Allowance
Vitamin A	NA	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	2.8% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	1.13% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.42% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	6.26% 0.081mg	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	1.5% 5.95μg	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	NA	10% 9.13mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	VeggieGurt Soy Yogurt	Apples	Recommended Dietary Allowance
Calcium	NA	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	NA	5.95% 0.054mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.55μg	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	2.98% 0.24mg	8mg per day for Men 19-50 years
Magnesium	NA	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	NA	3% 0.069mg	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	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	NA	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	NA	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	NA	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: VeggieGurt Soy Yogurt VS Apples per 7 oz

Compare the macro and micronutrient content in 7 oz of VeggieGurt Soy Yogurt versus 7 oz of Apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of VeggieGurt Soy Yogurt vs Apples:

• Both K-take it veggie Vegan Organic Soy Yogurt Nature and Raw Apples with skin have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for VeggieGurt Soy Yogurt vs Apples:

• 7 ounces of VeggieGurt Soy Yogurt have 32 times more Sodium than Apples.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of VeggieGurt Soy Yogurt have 15.3 times more Fat and 18.1 times more Protein than Apples.
• While 7 oz of Raw Apples with skin contain 8.6 times more Carbohydrate, 20.8 times more Sugars and 2.7 times more Fiber than K-take it veggie Vegan Organic Soy Yogurt Nature.
• 7 ounces of VeggieGurt Soy Yogurt provide inadequate amounts of Carbohydrate
• 7 ounces of Apples provide inadequate amounts of Protein
• Both K-take it veggie Vegan Organic Soy Yogurt Nature as well as Raw Apples with skin provide inadequate amounts of Energy in seven ounces.