Comparing Nutrients in 1 pound Yeast VS Broccoli

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Baker Yeast has 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.
• While Raw Broccoli contains more Vitamin A, 297.3 times more Vitamin C, more Vitamin E and 254 times more Vitamin K than Baker Yeast.
• Both Baker Yeast as well as Raw Broccoli have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Yeast vs Broccoli:

• Baker Yeast has 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.
• While Raw Broccoli contains 1.6 times more Calcium and 17.6 times more Water than Baker Yeast.

Comparison of macro-nutrients per 1 pound:

• Baker Yeast has 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.
• While Raw Broccoli contains more Omega 3 and more Sugars than Baker Yeast.
• Both Baker Yeast as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.