Comparing Nutrients in 300 calories Compressed Yeast VS Boiled Broccoli

Weight per 300 calories

• Compressed Yeast: 286g
• Boiled Broccoli: 857g

Compressed Yeast has 3 times more energy per 100g than Boiled Broccoli. It has average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Compressed Yeast	27%	14%	59%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Compressed Yeast	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.43g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	2.17% 0.69g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	0% 0g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	0.067% 0.011g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.8% 51.7g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	0% 0g	16.4% 12g	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	8.75% 6.34g	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	% 4.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.69g	g per day for Men 19-50 years
Fiber	61% 23g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	43% 24g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Compressed Yeast	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	448% 5.37mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	220% 35mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	132% 1.7mg	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	561% 2243μg	231% 926μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.2% 0.029μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.32% 0.29mg	618% 556mg	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	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Compressed Yeast	Boiled Broccoli	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	116% 9.3mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	27.2% 114mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	72.3% 1.66mg	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	137% 960mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	50.5% 1717mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	5.7% 85.7mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	259% 28.5mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	5.33% 197g	20.7% 765g	3700g per day for Men 19-50 years

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

• Compressed Baker Yeast has 9.9 times more Vitamin B1, 3.1 times more Vitamin B2, 7.4 times more Vitamin B3, 2.7 times more Vitamin B5 and 2.4 times more Vitamin B9 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.4 times more Vitamin B6, 1947 times more Vitamin C, more Vitamin E and more Vitamin K than Compressed Baker Yeast.
• Both Compressed Baker Yeast as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Compressed Yeast vs Boiled Broccoli:

• Compressed Baker Yeast has 1.6 times more Iron, 1.7 times more Phosphorus, 1.7 times more Selenium and 7.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.3 times more Calcium, 1.6 times more Magnesium, 2.9 times more Manganese, 1.5 times more Potassium, 4.1 times more Sodium and 3.9 times more Water than Compressed Baker Yeast.
• Both Compressed Baker Yeast and Boiled and Drained Broccoli have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

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