Comparing Nutrients in 100 calories Yeast extract spread VS Boiled Broccoli

Weight per 100 calories

• Yeast extract spread: 54g
• Boiled Broccoli: 286g

Yeast extract spread has 5.3 times more energy per 100g than Boiled Broccoli. It has above average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 100 calories - Yeast extract spread or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Yeast extract spread	52%	4%	44%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Yeast extract spread	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.5% 11g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	1.2% 0.86g	5.48% 3.97g	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	0% 0g	2.9% 2.1g	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	% 0g	% 1.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.23g	g per day for Men 19-50 years
Fiber	9.25% 3.5g	25% 9.43g	38g per day for Men 19-50 years
Protein	23% 13g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Yeast extract spread	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1053% 12.6mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	728% 9.46mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	431% 69mg	9.88% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.7% 2.5mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	44% 0.57mg	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	512% 2046μg	77% 309μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.3% 0.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	206% 185mg	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	27.6% 4.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast extract spread	Boiled Broccoli	Recommended Dietary Allowance
Calcium	3.62% 36.2mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	14.7% 0.13mg	19.4% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.29% 11.4μg	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	27.3% 2.2mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	6.13% 0.14mg	24% 0.55mg	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	8.03% 56.2mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	33.4% 1135mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	8.3% 4.57μg	55μg per day for Men 19-50 years
Sodium	122% 1827mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.6% 22g	6.9% 255g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Yeast extract spread vs Boiled Broccoli:

• Yeast extract spread has 70.2 times more Vitamin B1, 26.9 times more Vitamin B2, 43.6 times more Vitamin B3, 1.4 times more Vitamin B5, 6.6 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Yeast extract spread.
• Both Yeast extract spread as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Yeast extract spread vs Boiled Broccoli:

• Yeast extract spread has 1.6 times more Magnesium, 1.4 times more Potassium, 3.3 times more Selenium, 15.6 times more Sodium and 1.8 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.2 times more Calcium, 1.3 times more Copper, 3.9 times more Manganese, 3.4 times more Phosphorus and 11.5 times more Water than Yeast extract spread.
• Both Yeast extract spread and Boiled and Drained Broccoli have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Yeast extract spread has 1.9 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.4 times more Fat, more Omega 3, 1.9 times more Carbohydrate, 4.6 times more Sugars, more Fructose and 2.7 times more Fiber than Yeast extract spread.
• Both Yeast extract spread and Boiled and Drained Broccoli have similar amounts of Energy per 100 kcal.
• Both Yeast extract spread as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.