Comparing Nutrients in 14 ounces Broccoli VS Yeast

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Yeast	41%	17%	42%

Macro Nutrients

	Broccoli	Yeast	Recommended Dietary Allowance
Energy	4.65% 135kcal	44.5% 1290kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	31% 30.2g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	12.4% 3.97g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	126% 164g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	281% 107g	38g per day for Men 19-50 years
Protein	20% 11g	287% 161g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Yeast	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	3635% 43.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	1221% 16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	997% 160mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	1072% 53.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	458% 5.95mg	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	62.5% 250μg	2322% 9287μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.6% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	393% 354mg	1.32% 1.2mg	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	20.6% 3.1mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Yeast	Recommended Dietary Allowance
Calcium	18.7% 187mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	192% 1.73mg	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	36.2% 2.9mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	54% 1.24mg	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	37.4% 262mg	361% 2528mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	111% 3790mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	57% 31.4μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	13.5% 202mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	286% 31.5mg	11mg per day for Men 19-50 years
Water	9.58% 354g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Yeast:

• Raw Broccoli has more Vitamin A, 297.3 times more Vitamin C, more Vitamin E and 254 times more Vitamin K than Baker Yeast.
• While Baker Yeast contains 154.8 times more Vitamin B1, 34.2 times more Vitamin B2, 62.9 times more Vitamin B3, 23.6 times more Vitamin B5, 8.6 times more Vitamin B6, 37.1 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli as well as Baker Yeast have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Yeast:

• Raw Broccoli has 1.6 times more Calcium and 17.6 times more Water than Baker Yeast.
• While Baker Yeast contains 8.9 times more Copper, 3 times more Iron, 2.6 times more Magnesium, 1.5 times more Manganese, 9.7 times more Phosphorus, 3 times more Potassium, 3.2 times more Selenium, 1.5 times more Sodium and 19.4 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has more Omega 3 and more Sugars than Baker Yeast.
• While Baker Yeast contains 9.6 times more Energy, 20.6 times more Fat, 8.8 times more Saturated Fat, 6.2 times more Carbohydrate, 10.3 times more Fiber and 14.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Baker Yeast have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.