Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Now, Nutritional Yeast Flakes

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Now, Nutritional Yeast Flakes	58%	7%	35%

Macro Nutrients

	Frozen Chopped Broccoli	Now, Nutritional Yeast Flakes	Recommended Dietary Allowance
Energy	3.56% 103kcal	53.2% 1544kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0% 0g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	NA	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	102% 132g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	0% 0g	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	4.54% 3.3g	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	232% 88g	38g per day for Men 19-50 years
Protein	20% 11g	394% 221g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Now, Nutritional Yeast Flakes	Recommended Dietary Allowance
Vitamin A	23% 206μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	22061% 265mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	20364% 265mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	8821% 1411mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	20364% 265mg	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	66.5% 266μg	7442% 29767μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25732% 618μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	249% 224mg	NA	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	32.3% 4.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Now, Nutritional Yeast Flakes	Recommended Dietary Allowance
Calcium	22.2% 222mg	26.5% 265mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	NA	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	40% 3.2mg	278% 22.2mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	NA	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	NA	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	28.3% 198mg	NA	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	233% 7938mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	NA	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	NA	11mg per day for Men 19-50 years
Water	9.8% 363g	NA	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Now, Nutritional Yeast Flakes per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Chopped Broccoli versus 14 oz of Now, Nutritional Yeast Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Now, Nutritional Yeast Flakes:

• 14 oz of Fortified Nutritional Yeast Flakes by Now Foods contain 1258.5 times more Vitamin B1, 694.8 times more Vitamin B2, 756.6 times more Vitamin B3, 513.1 times more Vitamin B6, 111.9 times more Vitamin B9 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• Both Frozen Chopped Broccoli, Unprepared as well as Fortified Nutritional Yeast Flakes by Now Foods have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Now, Nutritional Yeast Flakes:

• 14 oz of Fortified Nutritional Yeast Flakes by Now Foods contain 6.9 times more Iron and 9.4 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Now, Nutritional Yeast Flakes contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Fortified Nutritional Yeast Flakes by Now Foods contain 15 times more Energy, 9.7 times more Fat, 7 times more Carbohydrate, 7.4 times more Fiber and 19.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy