Comparing Nutrients in 500 calories Yeast VS Brussels Sprouts

Weight per 500 calories

• Yeast: 154g
• Brussels Sprouts: 1163g

Yeast has 7.6 times more energy per 100g than Brussels Sprouts. It has high energy density when compared to other foods. Raw Brussels Sprouts having low energy density.

Discover which food has more nutrients per 500 calories - Yeast or Brussels Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Yeast	41%	17%	42%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Yeast	Brussels Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	0% 0g	72% 1.15g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	3.08% 0.52g	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	80% 104g	130g per day for Men 19-50 years
Sugars	0% 0g	35.3% 25.6g	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	15% 11g	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	% 9.4g	g per day for Men 19-50 years
Sucrose	NA	% 5.35g	g per day for Men 19-50 years
Fiber	109% 41.4g	116% 44g	38g per day for Men 19-50 years
Protein	111% 62.2g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Yeast	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	49% 442μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1409% 17mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	473% 6.15mg	80.5% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	387% 62mg	54% 8.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	415% 20.8mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	196% 2.55mg	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	177% 709μg	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	1098% 988mg	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	68.2% 10.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.51% 0.62μg	1715% 2058μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast	Brussels Sprouts	Recommended Dietary Allowance
Calcium	4.6% 46mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	74.5% 0.67mg	90% 0.81mg	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	203% 16.3mg	8mg per day for Men 19-50 years
Magnesium	19.8% 83mg	63.7% 267mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	170% 3.9mg	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	115% 802mg	700mg per day for Men 19-50 years
Potassium	43.2% 1469mg	133% 4523mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	5.23% 78.5mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	111% 12.2mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	0.21% 7.8g	27% 1000g	3700g per day for Men 19-50 years

Yeast VS Brussels Sprouts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Yeast or Brussels Sprouts?

Lets compare vitamin content per 500 calories of Yeast vs Brussels Sprouts:

• 500 calories of Yeast have 10.5 times more Vitamin B1, 5.9 times more Vitamin B2, 7.1 times more Vitamin B3, 5.8 times more Vitamin B5 and 5.1 times more Vitamin B9 than Brussels Sprouts.
• While 500 kcal of Raw Brussels Sprouts contain more Vitamin A, 2141.5 times more Vitamin C, more Vitamin E and 3344.5 times more Vitamin K than Baker Yeast.
• Both Yeast and Brussels Sprouts provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Yeast have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Baker Yeast as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Yeast vs Brussels Sprouts:

• 500 calories of Yeast have 1.2 times more Phosphorus and 2.5 times more Zinc than Brussels Sprouts.
• While 500 kcal of Raw Brussels Sprouts contain 10.6 times more Calcium, 4.9 times more Iron, 3.2 times more Magnesium, 8.2 times more Manganese, 3.1 times more Potassium, 1.5 times more Selenium, 3.7 times more Sodium and 128 times more Water than Baker Yeast.
• Both Yeast and Brussels Sprouts contain similar levels of Copper per 500 calories.
• 500 calories of Yeast lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Yeast have 3.4 times more Fat and 1.6 times more Protein than Brussels Sprouts.
• While 500 kcal of Raw Brussels Sprouts contain more Omega 3, 1.6 times more Carbohydrate and more Sugars than Baker Yeast.
• Both Yeast and Brussels Sprouts offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Yeast provide inadequate amounts of Omega 3
• Both Baker Yeast as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in 500 calories.