Comparing Nutrients in 1 kilogram Yeast VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Yeast	41%	17%	42%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Yeast	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	112% 3250kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	78.5% 76g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	0% 0g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	317% 412g	24% 31g	130g per day for Men 19-50 years
Sugars	0% 0g	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	708% 269g	73.7% 28g	38g per day for Men 19-50 years
Protein	722% 404g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Yeast	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9158% 110mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3077% 40mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2513% 402mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2700% 135mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1154% 15mg	169% 2.2mg	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	5850% 23400μg	178% 710μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29% 0.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.33% 3mg	411% 370mg	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	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	30% 300mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	484% 4.36mg	83.3% 0.75mg	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	271% 21.7mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	136% 3.12mg	165% 3.8mg	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	910% 6370mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	281% 9550mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	34% 510mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	722% 79.4mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	1.37% 50.8g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Yeast VS Cooked Broccoli Raab per 1 kg

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

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

• 1 kilogram of Yeast has 65 times more Vitamin B1, 28.6 times more Vitamin B2, 20 times more Vitamin B3, 30.1 times more Vitamin B5, 6.8 times more Vitamin B6, 33 times more Vitamin B9 and more Vitamin B12 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Vitamin A, 123.3 times more Vitamin C, more Vitamin E and 640 times more Vitamin K than Baker Yeast.
• 1 kilogram of Yeast have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 1 kilogram of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• Both Baker Yeast as well as Cooked Broccoli Raab have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Yeast vs Cooked Broccoli Raab:

• 1 kilogram of Yeast has 5.8 times more Copper, 1.7 times more Iron, 2 times more Magnesium, 7.8 times more Phosphorus, 2.8 times more Potassium, 6.1 times more Selenium and 14.7 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 3.9 times more Calcium and 18 times more Water than Baker Yeast.
• Both Yeast and Cooked Broccoli Raab contain similar levels of Manganese and Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Yeast has 13 times more Energy, 14.6 times more Fat, 11.2 times more Saturated Fat, 13.2 times more Carbohydrate, 9.6 times more Fiber and 10.6 times more Protein than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Omega 3 than Baker Yeast.
• 1 kilogram of Yeast provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Baker Yeast as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.