Comparing Nutrients in 100 calories Yeast VS Brussels Sprouts

Weight per 100 calories

• Yeast: 31g
• Brussels Sprouts: 233g

Yeast has 7.6 times more energy per 100g than Brussels Sprouts. It has high energy density when compared to other foods. Raw Brussels Sprouts having low energy density.

Discover which food has more nutrients per 100 calories - Yeast or Brussels Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Yeast	41%	17%	42%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Yeast	Brussels Sprouts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.34g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.031% 0.005g	0.62% 0.1g	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	16% 21g	130g per day for Men 19-50 years
Sugars	0% 0g	7.06% 5.1g	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	3% 2.16g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.07g	g per day for Men 19-50 years
Fiber	21.8% 8.28g	23.3% 8.84g	38g per day for Men 19-50 years
Protein	22.2% 12.4g	14% 7.86g	56g per day for Men 19-50 years

Vitamins

	Yeast	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.8% 88.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.4mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.3% 12.4mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83% 4.15mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.5% 0.46mg	39% 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	180% 720μg	35.5% 142μg	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	220% 198mg	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	13.6% 2.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.1% 0.12μg	343% 412μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast	Brussels Sprouts	Recommended Dietary Allowance
Calcium	0.92% 9.23mg	9.77% 98mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	18% 0.16mg	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	40.7% 3.26mg	8mg per day for Men 19-50 years
Magnesium	3.96% 16.6mg	12.7% 53.5mg	420mg per day for Men 19-50 years
Manganese	4.17% 0.096mg	34% 0.78mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	8.64% 294mg	26.6% 905mg	3400mg per day for Men 19-50 years
Selenium	4.4% 2.43μg	6.77% 3.72μg	55μg per day for Men 19-50 years
Sodium	1.05% 15.7mg	3.88% 58mg	1500mg per day for Men 19-50 years
Zinc	22.2% 2.44mg	8.88% 0.98mg	11mg per day for Men 19-50 years
Water	0.042% 1.56g	5.4% 200g	3700g per day for Men 19-50 years

Yeast VS Brussels Sprouts Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Yeast or Brussels Sprouts?

Lets compare vitamin content per 100 calories of Yeast vs Brussels Sprouts:

• 100 calories of Yeast have 10.5 times more Vitamin B1, 5.9 times more Vitamin B2, 7.1 times more Vitamin B3, 5.8 times more Vitamin B5 and 5.1 times more Vitamin B9 than Brussels Sprouts.
• While 100 kcal of Raw Brussels Sprouts contain more Vitamin A, 2141.5 times more Vitamin C, more Vitamin E and 3344.5 times more Vitamin K than Baker Yeast.
• Both Yeast and Brussels Sprouts provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Yeast have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Baker Yeast as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Yeast vs Brussels Sprouts:

• 100 calories of Yeast have 1.2 times more Phosphorus and 2.5 times more Zinc than Brussels Sprouts.
• While 100 kcal of Raw Brussels Sprouts contain 10.6 times more Calcium, 4.9 times more Iron, 3.2 times more Magnesium, 8.2 times more Manganese, 3.1 times more Potassium, 1.5 times more Selenium, 3.7 times more Sodium and 128 times more Water than Baker Yeast.
• Both Yeast and Brussels Sprouts contain similar levels of Copper per 100 calories.
• 100 calories of Yeast lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Yeast have 3.4 times more Fat and 1.6 times more Protein than Brussels Sprouts.
• While 100 kcal of Raw Brussels Sprouts contain more Omega 3, 1.6 times more Carbohydrate and more Sugars than Baker Yeast.
• Both Yeast and Brussels Sprouts offer comparable quantities of Energy and Fiber per 100 calories.
• 100 calories of Yeast provide inadequate amounts of Omega 3
• Both Baker Yeast as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in 100 calories.