Comparing Nutrients in 300 calories Frozen Broccoli Spears VS Yeast extract spread

Weight per 300 calories

• Frozen Broccoli Spears: 1035g
• Yeast extract spread: 162g

Yeast extract spread has 6.4 times more energy per unit of mass than Frozen Broccoli Spears, which is above average in comparison to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Yeast extract spread?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Yeast extract spread	52%	4%	44%

Macro Nutrients

	Frozen Broccoli Spears	Yeast extract spread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	1.5% 1.46g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0% 0g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.3g	25.5% 33g	130g per day for Men 19-50 years
Sugars	21% 15.2g	3.58% 2.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	81.7% 31g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	69% 38.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Yeast extract spread	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	3159% 38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	2183% 28.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	1292% 207mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	149% 7.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	0% 0mg	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	243% 972μg	1535% 6139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.8% 0.81μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	785% 707mg	0% 0mg	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	93% 14mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	874% 1049μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Yeast extract spread	Recommended Dietary Allowance
Calcium	42.4% 424mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	41.4% 0.37mg	44% 0.4mg	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	93% 7.45mg	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	69.5% 292mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	18.4% 0.42mg	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	87% 610mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	76% 2586mg	100% 3405mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.7μg	81.4% 44.8μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	365% 5481mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	61.8% 6.8mg	11mg per day for Men 19-50 years
Water	25.3% 937g	1.8% 66.3g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Yeast Extract Spread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Yeast extract spread?

Lets compare vitamin content per 300 calories of Frozen Broccoli Spears vs Yeast extract spread:

• 300 calories of Frozen Broccoli Spears have more Vitamin A, more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Yeast extract spread.
• While 300 kcal of Yeast extract spread contain 50.9 times more Vitamin B1, 24.1 times more Vitamin B2, 43.3 times more Vitamin B3, 3 times more Vitamin B5, 6.3 times more Vitamin B9 and more Vitamin B12 than Frozen Broccoli Spears.
• 300 calories of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 300 calories of Yeast extract spread have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Yeast extract spread have insufficient amounts of Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Broccoli Spears vs Yeast extract spread:

• 300 calories of Frozen Broccoli Spears have 3.9 times more Calcium, 6.3 times more Manganese, 3.6 times more Phosphorus and 14.1 times more Water than Yeast extract spread.
• While 300 kcal of Yeast extract spread contain 1.8 times more Magnesium, 1.3 times more Potassium, 2.3 times more Selenium, 31.2 times more Sodium and 1.9 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Yeast extract spread contain similar levels of Copper and Iron per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Broccoli Spears have more Omega 3, 1.7 times more Carbohydrate, 5.9 times more Sugars and 2.9 times more Fiber than Yeast extract spread.
• Both Frozen Broccoli Spears and Yeast extract spread offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Yeast extract spread provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Yeast extract spread provide inadequate amounts of Omega 6 in 300 calories.