Comparing Nutrients in 1 pound Yeast extract spread VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Yeast extract spread	52%	4%	44%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Yeast extract spread	Broccoli Raab	Recommended Dietary Allowance
Energy	29% 839kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	0% 0g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.77% 0.13g	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	9.94% 13g	130g per day for Men 19-50 years
Sugars	10% 7.26g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.5g	g per day for Men 19-50 years
Fiber	77.6% 29.5g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	193% 108g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Yeast extract spread	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8836% 106mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6106% 79.4mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3615% 578mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	417% 21mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast extract spread	Broccoli Raab	Recommended Dietary Allowance
Calcium	30.4% 304mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	21% 0.19mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	194% 816mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	51.5% 1.2mg	78% 1.8mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	280% 9525mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	228% 125μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1022% 15331mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	173% 19mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	5% 186g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Yeast extract spread VS Broccoli Raab per 1 lb

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

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

• 1 pound of Yeast extract spread has 144.3 times more Vitamin B1, 135.7 times more Vitamin B2, 104.4 times more Vitamin B3, 14.3 times more Vitamin B5, 45.6 times more Vitamin B9 and more Vitamin B12 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab 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 Broccoli Raab have insufficient amounts of Vitamin B12
• Both Yeast extract spread as well as Raw Broccoli Raab have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Yeast extract spread vs Broccoli Raab:

• 1 pound of Yeast extract spread has 5.8 times more Copper, 1.9 times more Iron, 8.2 times more Magnesium, 1.4 times more Phosphorus, 10.7 times more Potassium, 27.6 times more Selenium, 102.4 times more Sodium and 5.4 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.6 times more Calcium, 1.5 times more Manganese and 2.3 times more Water than Yeast extract spread.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Yeast extract spread has 8.4 times more Energy, 7.2 times more Carbohydrate, 4.2 times more Sugars, 2.4 times more Fiber and 7.5 times more Protein than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Omega 3 than Yeast extract spread.
• 1 pound of Yeast extract spread provide inadequate amounts of Omega 3
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• Both Yeast extract spread as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one pound.