Comparing Nutrients in 1 pound Broccoli VS Yeast

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Yeast	41%	17%	42%

Macro Nutrients

	Broccoli	Yeast	Recommended Dietary Allowance
Energy	5.3% 154kcal	51% 1474kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	35.6% 34.5g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	14% 4.54g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	144% 187g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	321% 122g	38g per day for Men 19-50 years
Protein	23% 12.8g	328% 183g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Yeast	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	4154% 50mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	1396% 18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	1140% 182mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	1225% 61.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	523% 6.8mg	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	71.4% 286μg	2654% 10614μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.2% 0.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	450% 405mg	1.5% 1.36mg	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	23.6% 3.54mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Yeast	Recommended Dietary Allowance
Calcium	21.3% 213mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	220% 1.98mg	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	41.4% 3.3mg	123% 9.84mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	61.5% 1.4mg	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	42.8% 299mg	413% 2889mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	127% 4332mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	65% 36μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	15.4% 231mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	327% 36mg	11mg per day for Men 19-50 years
Water	11% 405g	0.62% 23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Yeast:

• Raw Broccoli has more Vitamin A, 297.3 times more Vitamin C, more Vitamin E and 254 times more Vitamin K than Baker Yeast.
• While Baker Yeast contains 154.8 times more Vitamin B1, 34.2 times more Vitamin B2, 62.9 times more Vitamin B3, 23.6 times more Vitamin B5, 8.6 times more Vitamin B6, 37.1 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli as well as Baker Yeast have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Yeast:

• Raw Broccoli has 1.6 times more Calcium and 17.6 times more Water than Baker Yeast.
• While Baker Yeast contains 8.9 times more Copper, 3 times more Iron, 2.6 times more Magnesium, 1.5 times more Manganese, 9.7 times more Phosphorus, 3 times more Potassium, 3.2 times more Selenium, 1.5 times more Sodium and 19.4 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has more Omega 3 and more Sugars than Baker Yeast.
• While Baker Yeast contains 9.6 times more Energy, 20.6 times more Fat, 8.8 times more Saturated Fat, 6.2 times more Carbohydrate, 10.3 times more Fiber and 14.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Baker Yeast have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.