Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Yeast

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Yeast	41%	17%	42%

Macro Nutrients

	Frozen Broccoli Spears	Yeast	Recommended Dietary Allowance
Energy	10% 290kcal	112% 3250kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	78.5% 76g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	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	41% 53.5g	317% 412g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	708% 269g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	722% 404g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Yeast	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	9158% 110mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	3077% 40mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	2513% 402mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	2700% 135mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Yeast	Recommended Dietary Allowance
Calcium	41% 410mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	484% 4.36mg	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	90% 7.2mg	271% 21.7mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	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	84.3% 590mg	910% 6370mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	281% 9550mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	34% 510mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	722% 79.4mg	11mg per day for Men 19-50 years
Water	24.5% 906g	1.37% 50.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Yeast per 1 kg

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

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

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, 227.7 times more Vitamin C, more Vitamin E and 253.5 times more Vitamin K than Yeast.
• While 1 kg of Baker Yeast contains 152.6 times more Vitamin B1, 35.1 times more Vitamin B2, 87 times more Vitamin B3, 55.8 times more Vitamin B5, 8.6 times more Vitamin B6, 24.9 times more Vitamin B9 and more Vitamin B12 than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 1 kilogram of Yeast have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Baker Yeast have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Yeast:

• 1 kilogram of Frozen Broccoli Spears has 1.4 times more Calcium and 17.8 times more Water than Yeast.
• While 1 kg of Baker Yeast contains 12.1 times more Copper, 3 times more Iron, 3.4 times more Magnesium, 10.8 times more Phosphorus, 3.8 times more Potassium, 4.2 times more Selenium, 3 times more Sodium and 23.4 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Yeast contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has more Omega 3 and more Sugars than Yeast.
• While 1 kg of Baker Yeast contains 11.2 times more Energy, 22.4 times more Fat, 19.3 times more Saturated Fat, 7.7 times more Carbohydrate, 9 times more Fiber and 13.2 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• 1 kilogram of Yeast provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Baker Yeast provide inadequate amounts of Omega 6 in one kilogram.