Comparing Nutrients in 14 ounces Yeast VS Broccoli

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Baker Yeast has 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.
• While Raw Broccoli contains more Vitamin A, 297.3 times more Vitamin C, more Vitamin E and 254 times more Vitamin K than Baker Yeast.
• Both Baker Yeast as well as Raw Broccoli have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Yeast vs Broccoli:

• Baker Yeast has 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.
• While Raw Broccoli contains 1.6 times more Calcium and 17.6 times more Water than Baker Yeast.

Comparison of macro-nutrients per 14 ounces:

• Baker Yeast has 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.
• While Raw Broccoli contains more Omega 3 and more Sugars than Baker Yeast.
• Both Baker Yeast as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.