Comparing Nutrients in 300 calories Broccoli VS Yeast

Weight per 300 calories

• Broccoli: 882g
• Yeast: 92g

Baker Yeast has 9.6 times more energy per unit of mass than Raw Broccoli, which is high in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 300 calories - Broccoli or Yeast?

Macros Ratio

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

Macro Nutrients

	Broccoli	Yeast	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	7.24% 7.02g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	2.9% 0.92g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	0.092% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	29.3% 38g	130g per day for Men 19-50 years
Sugars	20.7% 15g	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	8.28% 6g	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	% 4.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	NA	g per day for Men 19-50 years
Fiber	60.4% 23g	65.3% 25g	38g per day for Men 19-50 years
Protein	44.4% 25g	66.7% 37.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Yeast	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	845% 10mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	284% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	232% 37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	249% 12.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	107% 1.4mg	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	139% 556μg	540% 2160μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.7% 0.065μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	875% 787mg	0.31% 0.28mg	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	46% 6.9mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	0.31% 0.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Yeast	Recommended Dietary Allowance
Calcium	41.5% 415mg	2.77% 27.7mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	44.7% 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	80.5% 6.44mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	12.5% 0.29mg	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	83% 582mg	84% 588mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	26% 882mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	3.14% 47mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	66.6% 7.33mg	11mg per day for Men 19-50 years
Water	21.3% 788g	0.13% 4.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Broccoli vs Yeast:

• Raw Broccoli has more Vitamin A, 2842.2 times more Vitamin C, more Vitamin E and 2427.9 times more Vitamin K than Baker Yeast.
• While Baker Yeast contains 16.2 times more Vitamin B1, 3.6 times more Vitamin B2, 6.6 times more Vitamin B3, 2.5 times more Vitamin B5 and 3.9 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Baker Yeast have similar amounts of Vitamin B6 per 300 kcal.
• Both Raw Broccoli as well as Baker Yeast have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Yeast:

• Raw Broccoli has 15 times more Calcium, 3.2 times more Iron, 3.7 times more Magnesium, 6.4 times more Manganese, 3.2 times more Potassium, 3 times more Selenium, 6.2 times more Sodium and 168 times more Water than Baker Yeast.
• While Baker Yeast contains 2 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Baker Yeast have similar amounts of Copper and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has more Omega 3, 1.5 times more Carbohydrate and more Sugars than Baker Yeast.
• While Baker Yeast contains 2.2 times more Fat and 1.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Baker Yeast have similar amounts of Energy, Saturated Fat and Fiber per 300 kcal.
• Both Raw Broccoli as well as Baker Yeast have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.