Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Compressed Yeast

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Compressed Yeast	27%	14%	59%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Compressed Yeast	Recommended Dietary Allowance
Energy	4.38% 127kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	8.9% 8.6g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	3.44% 1.1g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	63% 82g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	36% 13.6g	97% 36.7g	38g per day for Men 19-50 years
Protein	25% 14g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Compressed Yeast	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	711% 8.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	394% 5.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	349% 55.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	445% 22.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	150% 1.95mg	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	34% 136μg	890% 3561μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	0.5% 0.45mg	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	40% 6mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Compressed Yeast	Recommended Dietary Allowance
Calcium	23% 231mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	74.6% 0.67mg	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	34.6% 2.77mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	39.4% 0.91mg	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	35.6% 249mg	218% 1524mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	80% 2726mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	67% 36.7μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	411% 45.2mg	11mg per day for Men 19-50 years
Water	11% 411g	8.46% 313g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Compressed Yeast per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Spears Frozen Broccoli vs Compressed Yeast:

• 1 pound of Boiled Spears Frozen Broccoli has more Vitamin A, 401 times more Vitamin C, more Vitamin E and more Vitamin K than Compressed Yeast.
• While 1 lb of Compressed Baker Yeast contains 34.2 times more Vitamin B1, 14 times more Vitamin B2, 26.9 times more Vitamin B3, 17.9 times more Vitamin B5, 3.3 times more Vitamin B6 and 26.2 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Compressed Yeast have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Compressed Baker Yeast have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Spears Frozen Broccoli vs Compressed Yeast:

• 1 pound of Boiled Spears Frozen Broccoli has 2.7 times more Calcium, 1.6 times more Manganese and 1.3 times more Water than Compressed Yeast.
• While 1 lb of Compressed Baker Yeast contains 3.4 times more Copper, 5.3 times more Iron, 2 times more Magnesium, 6.1 times more Phosphorus, 3.3 times more Potassium, 4.3 times more Selenium and 33.2 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Compressed Yeast lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spears Frozen Broccoli has more Omega 3 and more Sugars than Compressed Yeast.
• While 1 lb of Compressed Baker Yeast contains 3.8 times more Energy, 3.4 times more Carbohydrate, 2.7 times more Fiber and 2.7 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of Compressed Yeast provide inadequate amounts of Omega 3
• Both Boiled and Drained Spears Frozen Broccoli as well as Compressed Baker Yeast provide inadequate amounts of Omega 6 in one pound.