Comparing Nutrients in 300 calories Yeast extract spread VS Broccoli

Weight per 300 calories

• Yeast extract spread: 162g
• Broccoli: 882g

Yeast extract spread has 5.4 times more energy per 100g than Broccoli. It has above average energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Yeast extract spread	52%	4%	44%
Broccoli	27%	8%	65%

Macro Nutrients

	Yeast extract spread	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.46g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	0% 0g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.5% 33g	45% 58.6g	130g per day for Men 19-50 years
Sugars	3.58% 2.6g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.88g	g per day for Men 19-50 years
Fiber	27.7% 10.5g	60.4% 23g	38g per day for Men 19-50 years
Protein	69% 38.7g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Yeast extract spread	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3159% 38mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2183% 28.4mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1292% 207mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.46mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	119% 1.54mg	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	1535% 6139μg	139% 556μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33.8% 0.81μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	875% 787mg	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast extract spread	Broccoli	Recommended Dietary Allowance
Calcium	11% 109mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	48% 0.43mg	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	82% 6.55mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	69.5% 292mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	80.6% 1.85mg	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	24% 169mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	100% 3405mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	81.4% 44.8μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	365% 5481mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	61.8% 6.8mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	1.8% 66.3g	21.3% 788g	3700g per day for Men 19-50 years

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

• Yeast extract spread has 60.5 times more Vitamin B1, 27.5 times more Vitamin B2, 36.7 times more Vitamin B3, 1.5 times more Vitamin B5, 11 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Yeast extract spread.
• Both Yeast extract spread as well as Raw Broccoli have insufficient amounts of Vitamin D in 300 kcal.

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

• Yeast extract spread has 1.6 times more Magnesium, 1.2 times more Potassium, 2 times more Selenium, 18.8 times more Sodium and 1.9 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 3.8 times more Calcium, 4.4 times more Manganese, 3.5 times more Phosphorus and 11.9 times more Water than Yeast extract spread.
• Both Yeast extract spread and Raw Broccoli have similar amounts of Copper and Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Yeast extract spread has 1.6 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.2 times more Fat, more Saturated Fat, more Omega 3, 1.8 times more Carbohydrate, 5.8 times more Sugars, more Fructose and 2.2 times more Fiber than Yeast extract spread.
• Both Yeast extract spread and Raw Broccoli have similar amounts of Energy per 300 kcal.
• Both Yeast extract spread as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.