Comparing Nutrients in 300 calories Yeast VS Frozen Broccoli Spears

Weight per 300 calories

• Yeast: 92g
• Frozen Broccoli Spears: 1035g

Yeast has 11.2 times more energy per 100g than Frozen Broccoli Spears. It has high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Yeast	41%	17%	42%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Yeast	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.24% 7.02g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.92g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0.092% 0.016g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	0% 0g	21% 15.2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	81.7% 31g	38g per day for Men 19-50 years
Protein	66.7% 37.3g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Yeast	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	845% 10mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	284% 3.7mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	232% 37mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	249% 12.5mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	139% 1.8mg	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	540% 2160μg	243% 972μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.7% 0.065μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	785% 707mg	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	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.31% 0.37μg	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.77% 27.7mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	44.7% 0.4mg	41.4% 0.37mg	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	25% 2mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	115% 2.65mg	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	84% 588mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	26% 882mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	13.3% 7.3μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	3.14% 47mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	66.6% 7.33mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.7g	25.3% 937g	3700g per day for Men 19-50 years

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

• Baker Yeast has 13.6 times more Vitamin B1, 3.1 times more Vitamin B2, 7.8 times more Vitamin B3, 5 times more Vitamin B5 and 2.2 times more Vitamin B9 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Vitamin A, 1.3 times more Vitamin B6, 2551.4 times more Vitamin C, more Vitamin E and 2840.9 times more Vitamin K than Baker Yeast.
• Both Baker Yeast as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Baker Yeast has 2.1 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 15.3 times more Calcium, 3.7 times more Iron, 3.3 times more Magnesium, 9.2 times more Manganese, 2.9 times more Potassium, 2.7 times more Selenium, 3.7 times more Sodium and 199.8 times more Water than Baker Yeast.
• Both Baker Yeast and Frozen Broccoli Spears have similar amounts of Copper and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baker Yeast has 2 times more Fat than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Omega 3, 1.5 times more Carbohydrate and more Sugars than Baker Yeast.
• Both Baker Yeast and Frozen Broccoli Spears have similar amounts of Energy, Fiber and Protein per 300 kcal.
• Both Baker Yeast as well as Frozen Broccoli Spears have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.