Comparing Nutrients in 1 pound Boiled Brussels Sprouts VS Yeast

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts	24%	10%	66%
Yeast	41%	17%	42%

Macro Nutrients

	Boiled Brussels Sprouts	Yeast	Recommended Dietary Allowance
Energy	5.63% 163kcal	51% 1474kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	35.6% 34.5g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	14% 4.54g	32g per day for Men 19-50 years
Omega 3	49% 0.78g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	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	24.8% 32.2g	144% 187g	130g per day for Men 19-50 years
Sugars	11% 7.9g	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	31% 11.8g	321% 122g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	328% 183g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts	Yeast	Recommended Dietary Allowance
Vitamin A	19.7% 177μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	4154% 50mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	1396% 18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.2% 2.75mg	1140% 182mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	1225% 61.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	68% 272μg	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	312% 281mg	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	13% 1.95mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	530% 636μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts	Yeast	Recommended Dietary Allowance
Calcium	16.3% 163mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	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	68% 5.44mg	123% 9.84mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	44.8% 1.03mg	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	36.3% 254mg	413% 2889mg	700mg per day for Men 19-50 years
Potassium	42.3% 1438mg	127% 4332mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	65% 36μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	15.4% 231mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	327% 36mg	11mg per day for Men 19-50 years
Water	11% 403g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Brussels Sprouts VS Yeast per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Brussels Sprouts vs Yeast:

• 1 pound of Boiled Brussels Sprouts has more Vitamin A, 206.7 times more Vitamin C, more Vitamin E and 350.8 times more Vitamin K than Yeast.
• While 1 lb of Baker Yeast contains 102.7 times more Vitamin B1, 50 times more Vitamin B2, 66.2 times more Vitamin B3, 53.6 times more Vitamin B5, 8.4 times more Vitamin B6, 39 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Brussels Sprouts.
• 1 pound of Boiled Brussels Sprouts have insufficient amounts of Vitamin B12
• 1 pound of Yeast have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Brussels Sprouts as well as Baker Yeast have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Brussels Sprouts vs Yeast:

• 1 pound of Boiled Brussels Sprouts has 17.5 times more Water than Yeast.
• While 1 lb of Baker Yeast contains 5.3 times more Copper, 1.8 times more Iron, 2.7 times more Magnesium, 1.4 times more Manganese, 11.4 times more Phosphorus, 3 times more Potassium, 5.3 times more Selenium, 2.4 times more Sodium and 24.1 times more Zinc than Boiled and Drained Brussels Sprouts.
• Both Boiled Brussels Sprouts and Yeast contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Brussels Sprouts has more Omega 3 and more Sugars than Yeast.
• While 1 lb of Baker Yeast contains 9 times more Energy, 15.2 times more Fat, 9.8 times more Saturated Fat, 5.8 times more Carbohydrate, 10.3 times more Fiber and 15.9 times more Protein than Boiled and Drained Brussels Sprouts.
• 1 pound of Boiled Brussels Sprouts provide inadequate amounts of Energy
• 1 pound of Yeast provide inadequate amounts of Omega 3
• Both Boiled and Drained Brussels Sprouts as well as Baker Yeast provide inadequate amounts of Omega 6 in one pound.