Comparing Nutrients in 100 calories Frontier, Nutritional Yeast VS Broccoli

Weight per 100 calories

• Frontier, Nutritional Yeast: 26.7g
• Broccoli: 294g

Frontier, Nutritional Yeast has 11 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Frontier, Nutritional Yeast or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Frontier, Nutritional Yeast	53%	7%	40%
Broccoli	27%	8%	65%

Macro Nutrients

	Frontier, Nutritional Yeast	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.85% 0.83g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	NA	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.7% 10g	15% 19.5g	130g per day for Men 19-50 years
Sugars	4.6% 3.33g	6.9% 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	NA	2.76% 2g	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	% 1.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.29g	g per day for Men 19-50 years
Fiber	13% 5g	20% 7.65g	38g per day for Men 19-50 years
Protein	24% 13.3g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Frontier, Nutritional Yeast	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.2% 0.75mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	806% 10.5mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.3% 4.27mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.6% 0.83mg	39.6% 0.51mg	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	100% 400μg	46.3% 185μg	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	0% 0mg	292% 262mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frontier, Nutritional Yeast	Broccoli	Recommended Dietary Allowance
Calcium	3.33% 33.3mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	NA	16% 0.14mg	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	15% 1.2mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	NA	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	NA	27% 0.62mg	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	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	16.4% 557mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	NA	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	0.56% 8.35mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	NA	11% 1.2mg	11mg per day for Men 19-50 years
Water	NA	7.1% 263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Frontier, Nutritional Yeast vs Broccoli:

• Fortified Nutritional Yeast by Frontier has 3.6 times more Vitamin B1, 30.5 times more Vitamin B2, 5.3 times more Vitamin B3, 2.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.2 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A and more Vitamin C than Fortified Nutritional Yeast by Frontier.

Comparing minerals per 100 calories for Frontier, Nutritional Yeast vs Broccoli:

• Raw Broccoli contains 4.1 times more Calcium, 1.8 times more Iron, 1.7 times more Potassium and 11.6 times more Sodium than Fortified Nutritional Yeast by Frontier.

Comparison of macro-nutrients per 100 calories:

• Fortified Nutritional Yeast by Frontier has 1.6 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Fat, more Saturated Fat, 2 times more Carbohydrate, 1.5 times more Sugars and 1.5 times more Fiber than Fortified Nutritional Yeast by Frontier.
• Both Fortified Nutritional Yeast by Frontier and Raw Broccoli have similar amounts of Energy per 100 kcal.
• Both Fortified Nutritional Yeast by Frontier as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.