Comparing Nutrients in 100 grams SILK Plain soy yogurt VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
SILK Plain soy yogurt	16%	24%	60%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	SILK Plain soy yogurt	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	2.28% 66kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.45% 9.7g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	7.3% 5.3g	2.03% 1.47g	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	1.05% 0.4g	7.9% 3g	38g per day for Men 19-50 years
Protein	4.7% 2.64g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	SILK Plain soy yogurt	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	6.33% 57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	13.5% 0.18mg	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	23.5% 94μg	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	14.7% 13mg	76% 68.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	8.83% 53IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	84.5% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	SILK Plain soy yogurt	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	13.2% 132mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	NA	4% 0.036mg	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	NA	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	NA	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	NA	11% 0.26mg	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	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	NA	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	NA	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	NA	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.3% 84.7g	2.45% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of SILK Plain soy yogurt vs Frozen Broccoli Spears:

• SILK Plain soy yogurt has more Vitamin D than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 5.2 times more Vitamin C than SILK Plain soy yogurt.

Comparing minerals per 100 grams for SILK Plain soy yogurt vs Frozen Broccoli Spears:

• SILK Plain soy yogurt has 3.2 times more Calcium than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.3 times more Sodium than SILK Plain soy yogurt.
• Both SILK Plain soy yogurt and Frozen Broccoli Spears have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• SILK Plain soy yogurt has 2.3 times more Energy, 5.2 times more Fat, 1.8 times more Carbohydrate and 3.6 times more Sugars than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 7.5 times more Fiber than SILK Plain soy yogurt.
• Both SILK Plain soy yogurt and Frozen Broccoli Spears have similar amounts of Protein per 100 g.
• Both SILK Plain soy yogurt as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.