Comparing Nutrients in 500 calories Broccoli VS Yeast

Weight per 500 calories

• Broccoli: 1471g
• Yeast: 154g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	48.8% 63.4g	130g per day for Men 19-50 years
Sugars	34.5% 25g	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	13.8% 10g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.47g	NA	g per day for Men 19-50 years
Fiber	101% 38.2g	109% 41.4g	38g per day for Men 19-50 years
Protein	74% 41.5g	111% 62.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Yeast	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	1409% 17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	473% 6.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	387% 62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	415% 20.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	178% 2.3mg	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	232% 926μg	900% 3600μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.5% 0.11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1458% 1312mg	0.51% 0.46mg	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	76.5% 11.5mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	0.51% 0.62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Yeast	Recommended Dietary Allowance
Calcium	69% 691mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	74.5% 0.67mg	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	134% 10.7mg	41.7% 3.34mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	19.8% 83mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	21% 0.48mg	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	139% 971mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	43.2% 1469mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	5.23% 78.5mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	111% 12.2mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	0.21% 7.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Raw Broccoli as well as Baker Yeast have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Raw Broccoli as well as Baker Yeast have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.