Comparing Nutrients in 1 kilogram Yeast extract spread VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Yeast extract spread	52%	4%	44%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Yeast extract spread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	63.8% 1850kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 204g	41% 53.5g	130g per day for Men 19-50 years
Sugars	22% 16g	20.3% 14.7g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	171% 65g	79% 30g	38g per day for Men 19-50 years
Protein	426% 239g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Yeast extract spread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19479% 234mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13462% 175mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7969% 1275mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	920% 46mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	100% 1.3mg	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	9465% 37860μg	140% 560μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	208% 5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	446% 401mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast extract spread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	67% 670mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	272% 2.45mg	37.8% 0.34mg	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	505% 40.4mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	429% 1800mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	97% 2.23mg	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	149% 1040mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	618% 21000mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	502% 276μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2253% 33800mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	381% 42mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	11% 409g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Yeast extract spread VS Cooked Chopped Frozen Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Yeast extract spread vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Yeast extract spread has 425 times more Vitamin B1, 216 times more Vitamin B2, 278.4 times more Vitamin B3, 16.8 times more Vitamin B5, 67.6 times more Vitamin B9 and more Vitamin B12 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Vitamin A, more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Yeast extract spread.
• 1 kilogram of Yeast extract spread have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• 1 kilogram of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Yeast extract spread as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Yeast extract spread vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Yeast extract spread has 2 times more Calcium, 7.2 times more Copper, 6.6 times more Iron, 13.8 times more Magnesium, 2.1 times more Phosphorus, 14.8 times more Potassium, 39.4 times more Selenium, 307.3 times more Sodium and 15 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 2.2 times more Water than Yeast extract spread.
• Both Yeast extract spread and Cooked Chopped Frozen Broccoli contain similar levels of Manganese per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Yeast extract spread has 6.6 times more Energy, 3.8 times more Carbohydrate, 2.2 times more Fiber and 7.7 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Omega 3 than Yeast extract spread.
• Both Yeast extract spread and Cooked Chopped Frozen Broccoli offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Yeast extract spread provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Yeast extract spread as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.