Comparing Nutrients in 100 calories Yeast VS Broccoli Raab

Weight per 100 calories

• Yeast: 31g
• Broccoli Raab: 455g

Yeast has 14.8 times more energy per 100g than Broccoli Raab. It has high energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

Discover which food has more nutrients per 100 calories - Yeast or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Yeast	41%	17%	42%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Yeast	Broccoli Raab	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.34g	2.3% 2.23g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	0% 0g	53.7% 0.86g	1.6g per day for Men 19-50 years
Omega 6	0.031% 0.005g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.76% 12.7g	9.97% 13g	130g per day for Men 19-50 years
Sugars	0% 0g	2.4% 1.73g	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	1.07% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	21.8% 8.28g	32.3% 12.3g	38g per day for Men 19-50 years
Protein	22.2% 12.4g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Yeast	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 595μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.4mg	61.4% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.3% 12.4mg	34.7% 5.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83% 4.15mg	29.3% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.5% 0.46mg	59.8% 0.78mg	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	180% 720μg	94% 377μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.9% 0.022μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.1% 0.092mg	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	49% 7.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.1% 0.12μg	848% 1018μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast	Broccoli Raab	Recommended Dietary Allowance
Calcium	0.92% 9.23mg	49% 491mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	21.2% 0.19mg	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	8.35% 0.67mg	122% 9.73mg	8mg per day for Men 19-50 years
Magnesium	3.96% 16.6mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	4.17% 0.096mg	78% 1.8mg	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	28% 196mg	47.4% 332mg	700mg per day for Men 19-50 years
Potassium	8.64% 294mg	26.2% 891mg	3400mg per day for Men 19-50 years
Selenium	4.4% 2.43μg	8.26% 4.55μg	55μg per day for Men 19-50 years
Sodium	1.05% 15.7mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	22.2% 2.44mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.042% 1.56g	11.4% 421g	3700g per day for Men 19-50 years

Yeast VS Broccoli Raab Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Yeast or Broccoli Raab?

Lets compare vitamin content per 100 calories of Yeast vs Broccoli Raab:

• 100 calories of Yeast have 4.6 times more Vitamin B1, 2.1 times more Vitamin B2, 2.2 times more Vitamin B3, 2.8 times more Vitamin B5 and 1.9 times more Vitamin B9 than Broccoli Raab.
• While 100 kcal of Raw Broccoli Raab contain more Vitamin A, 1.7 times more Vitamin B6, 994.7 times more Vitamin C, more Vitamin E and 8272.7 times more Vitamin K than Baker Yeast.
• 100 calories of Yeast have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Baker Yeast as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Yeast vs Broccoli Raab:

• 100 kcal of Raw Broccoli Raab contain 53.2 times more Calcium, 1.4 times more Copper, 14.6 times more Iron, 6 times more Magnesium, 18.7 times more Manganese, 1.7 times more Phosphorus, 3 times more Potassium, 1.9 times more Selenium, 9.6 times more Sodium, 1.4 times more Zinc and 269.1 times more Water than Baker Yeast.
• 100 calories of Yeast lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raw Broccoli Raab contain more Omega 3, more Sugars and 1.5 times more Fiber than Baker Yeast.
• Both Yeast and Broccoli Raab offer comparable quantities of Energy, Fat, Carbohydrate and Protein per 100 calories.
• 100 calories of Yeast provide inadequate amounts of Omega 3
• Both Baker Yeast as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 100 calories.