Comparing Nutrients in 1 pound 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	29% 839kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0% 0g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.2% 93g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	10% 7.26g	9.2% 6.67g	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	77.6% 29.5g	36% 13.6g	38g per day for Men 19-50 years
Protein	193% 108g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Yeast extract spread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8836% 106mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6106% 79.4mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3615% 578mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	417% 21mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	45.4% 0.59mg	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	4293% 17173μg	63.5% 254μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	94% 2.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast extract spread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	30.4% 304mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	17% 0.15mg	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	229% 18.3mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	194% 816mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	51.5% 1.2mg	44% 1mg	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	67.4% 472mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	280% 9525mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	228% 125μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1022% 15331mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	173% 19mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	5% 186g	11% 411g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound of Yeast extract spread have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound.
• 1 pound of Yeast extract spread provide inadequate amounts of Omega 3
• 1 pound 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 pound.