Comparing Nutrients in 500 calories Yeast VS Broccoli

Weight per 500 calories

• Yeast: 154g
• Broccoli: 1471g

Yeast has 9.6 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Yeast or Broccoli?

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Lets compare vitamin content per 500 calories of Yeast vs Broccoli:

• Baker Yeast has 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.
• While Raw Broccoli contains more Vitamin A, 2842.2 times more Vitamin C, more Vitamin E and 2427.9 times more Vitamin K than Baker Yeast.
• Both Baker Yeast and Raw Broccoli have similar amounts of Vitamin B6 per 500 kcal.
• Both Baker Yeast as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Yeast vs Broccoli:

• Baker Yeast has 2 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 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.
• Both Baker Yeast and Raw Broccoli have similar amounts of Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baker Yeast has 2.2 times more Fat and 1.5 times more Protein than Raw Broccoli.
• While Raw Broccoli contains more Omega 3, 1.5 times more Carbohydrate and more Sugars than Baker Yeast.
• Both Baker Yeast and Raw Broccoli have similar amounts of Energy, Saturated Fat and Fiber per 500 kcal.
• Both Baker Yeast as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.