Comparing Nutrients in 100 grams SILK Peach soy yogurt VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
SILK Peach soy yogurt	10%	11%	79%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	SILK Peach soy yogurt	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.24% 94kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	NA	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	5.52% 7.18g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	1.9% 1.4g	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	1.02% 0.74g	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	% 0.49g	g per day for Men 19-50 years
Sucrose	NA	% 0.08g	g per day for Men 19-50 years
Fiber	1.58% 0.6g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	4.2% 2.35g	4.25% 2.38g	56g per day for Men 19-50 years

Vitamins

	SILK Peach soy yogurt	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	8.56% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	5.25% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15.4% 0.2mg	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	27% 108μg	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	19.6% 17.6mg	72% 65mg	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	9.67% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	SILK Peach soy yogurt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	17.6% 176mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	NA	6.78% 0.061mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4μg	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	8% 0.64mg	8.38% 0.67mg	8mg per day for Men 19-50 years
Magnesium	NA	5% 21mg	420mg per day for Men 19-50 years
Manganese	NA	8.43% 0.19mg	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	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	NA	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	NA	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	2.07% 76.4g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of SILK Peach soy yogurt vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 3.7 times more Vitamin C than SILK Peach soy yogurt.

Comparing minerals per 100 grams for SILK Peach soy yogurt vs Boiled Broccoli:

• SILK Peach soy yogurt has 4.4 times more Calcium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.7 times more Sodium than SILK Peach soy yogurt.
• Both SILK Peach soy yogurt and Boiled and Drained Broccoli have similar amounts of Iron and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• SILK Peach soy yogurt has 2.7 times more Energy, 2.9 times more Fat, 2.6 times more Carbohydrate and 10.6 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5.5 times more Fiber than SILK Peach soy yogurt.
• Both SILK Peach soy yogurt and Boiled and Drained Broccoli have similar amounts of Protein per 100 g.
• Both SILK Peach soy yogurt as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.