Comparing Nutrients in 1 kilogram Broccoli Raab VS Yeast

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Yeast	41%	17%	42%

Macro Nutrients

	Broccoli Raab	Yeast	Recommended Dietary Allowance
Energy	7.6% 220kcal	112% 3250kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	78.5% 76g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	22% 28.5g	317% 412g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	71% 27g	708% 269g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	722% 404g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Yeast	Recommended Dietary Allowance
Vitamin A	146% 1310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	9158% 110mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	3077% 40mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	2513% 402mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	2700% 135mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Yeast	Recommended Dietary Allowance
Calcium	108% 1080mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	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	268% 21.4mg	271% 21.7mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	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	104% 730mg	910% 6370mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	281% 9550mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	34% 510mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	722% 79.4mg	11mg per day for Men 19-50 years
Water	25% 926g	1.37% 50.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Yeast per 1 kg

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

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

• 1 kilogram of Broccoli Raab has more Vitamin A, 67.3 times more Vitamin C, more Vitamin E and 560 times more Vitamin K than Yeast.
• While 1 kg of Baker Yeast contains 67.8 times more Vitamin B1, 31 times more Vitamin B2, 32.9 times more Vitamin B3, 41.9 times more Vitamin B5, 8.8 times more Vitamin B6, 28.2 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab have insufficient amounts of Vitamin B12
• 1 kilogram of Yeast have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Baker Yeast have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broccoli Raab vs Yeast:

• 1 kilogram of Broccoli Raab has 3.6 times more Calcium, 1.3 times more Manganese and 18.2 times more Water than Yeast.
• While 1 kg of Baker Yeast contains 10.4 times more Copper, 2.5 times more Magnesium, 8.7 times more Phosphorus, 4.9 times more Potassium, 7.9 times more Selenium, 1.5 times more Sodium and 10.3 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Yeast contain similar levels of Iron per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Raab has more Omega 3 than Yeast.
• While 1 kg of Baker Yeast contains 14.8 times more Energy, 15.5 times more Fat, 12.1 times more Saturated Fat, 14.5 times more Carbohydrate, 10 times more Fiber and 12.8 times more Protein than Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• 1 kilogram of Yeast provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Baker Yeast provide inadequate amounts of Omega 6 in one kilogram.