Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS VeggieGurt Soy Yogurt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
VeggieGurt Soy Yogurt	39%	48%	13%

Macro Nutrients

	Frozen Chopped Broccoli	VeggieGurt Soy Yogurt	Recommended Dietary Allowance
Energy	0.9% 26kcal	1.72% 50kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	3.68% 4.8g	1.23% 1.6g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	0.69% 0.5g	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	1.14% 0.83g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	5% 2.8g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	VeggieGurt Soy Yogurt	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	16.8% 67μg	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	62.7% 56.4mg	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	8.13% 1.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	VeggieGurt Soy Yogurt	Recommended Dietary Allowance
Calcium	5.6% 56mg	NA	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	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	10% 0.81mg	NA	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	NA	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	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	7.14% 50mg	NA	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	NA	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.13% 32mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	NA	11mg per day for Men 19-50 years
Water	2.47% 91g	NA	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS VeggieGurt Soy Yogurt per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Chopped Broccoli versus 100 g of VeggieGurt Soy Yogurt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs VeggieGurt Soy Yogurt:

• Both Frozen Chopped Broccoli, Unprepared and K-take it veggie Vegan Organic Soy Yogurt Nature have similar amounts of vitamins per 100 g

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs VeggieGurt Soy Yogurt:

• 100 g of K-take it veggie Vegan Organic Soy Yogurt Nature contain 1.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Chopped Broccoli have 3 times more Carbohydrate and 3.3 times more Fiber than VeggieGurt Soy Yogurt.
• While 100 g of K-take it veggie Vegan Organic Soy Yogurt Nature contain 9 times more Fat and 1.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 100 grams of VeggieGurt Soy Yogurt provide inadequate amounts of Carbohydrate
• Both Frozen Chopped Broccoli, Unprepared as well as K-take it veggie Vegan Organic Soy Yogurt Nature provide inadequate amounts of Energy in 100 grams.