Comparing Nutrients in 1 kilogram Boiled Broccoli VS Yeast

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Yeast	41%	17%	42%

Macro Nutrients

	Boiled Broccoli	Yeast	Recommended Dietary Allowance
Energy	12% 350kcal	112% 3250kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	78.5% 76g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	317% 412g	130g per day for Men 19-50 years
Sugars	19% 14g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	708% 269g	38g per day for Men 19-50 years
Protein	42.5% 24g	722% 404g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Yeast	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	9158% 110mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	3077% 40mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	2513% 402mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	2700% 135mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	1154% 15mg	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	270% 1080μg	5850% 23400μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29% 0.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	721% 649mg	3.33% 3mg	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	97% 14.5mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Yeast	Recommended Dietary Allowance
Calcium	40% 400mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	484% 4.36mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	271% 21.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	136% 3.12mg	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	96% 670mg	910% 6370mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	281% 9550mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	34% 510mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	722% 79.4mg	11mg per day for Men 19-50 years
Water	24% 893g	1.37% 50.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Yeast per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Yeast to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Yeast:

• 1 kilogram of Boiled Broccoli has more Vitamin A, 216.3 times more Vitamin C, more Vitamin E and 352.8 times more Vitamin K than Yeast.
• While 1 kg of Baker Yeast contains 174.4 times more Vitamin B1, 32.5 times more Vitamin B2, 72.7 times more Vitamin B3, 21.9 times more Vitamin B5, 7.5 times more Vitamin B6, 21.7 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli have insufficient amounts of Vitamin B12
• 1 kilogram of Yeast have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Baker Yeast have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Yeast:

• 1 kilogram of Boiled Broccoli has 1.3 times more Calcium and 17.6 times more Water than Yeast.
• While 1 kg of Baker Yeast contains 7.1 times more Copper, 3.2 times more Iron, 2.6 times more Magnesium, 1.6 times more Manganese, 9.5 times more Phosphorus, 3.3 times more Potassium, 4.9 times more Selenium and 17.6 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Yeast contain similar levels of Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has more Omega 3 than Yeast.
• While 1 kg of Baker Yeast contains 9.3 times more Energy, 18.6 times more Fat, 12.7 times more Saturated Fat, 5.7 times more Carbohydrate, 8.2 times more Fiber and 17 times more Protein than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy
• 1 kilogram of Yeast provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Baker Yeast provide inadequate amounts of Omega 6 in one kilogram.