Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Now, Nutritional Yeast Flakes

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Now, Nutritional Yeast Flakes	58%	7%	35%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Now, Nutritional Yeast Flakes	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	4.1% 3.97g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	36.3% 47.2g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	83% 31.5g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	141% 79g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Now, Nutritional Yeast Flakes	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	7879% 95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	7273% 95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	3150% 504mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	7273% 95mg	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	20% 79.4μg	2658% 10631μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9190% 221μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63% 57mg	NA	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	12.5% 1.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Now, Nutritional Yeast Flakes	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	9.45% 95mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	NA	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	11% 0.86mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	NA	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	NA	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	9.92% 69.5mg	NA	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	83.4% 2835mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	NA	11mg per day for Men 19-50 years
Water	3.48% 129g	NA	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Now, Nutritional Yeast Flakes per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Now, Nutritional Yeast Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Now, Nutritional Yeast Flakes:

• 5 oz of Fortified Nutritional Yeast Flakes by Now Foods contain 1212.7 times more Vitamin B1, 823.5 times more Vitamin B2, 776.4 times more Vitamin B3, 513.1 times more Vitamin B6, 133.9 times more Vitamin B9 and more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Boiled Chopped Frozen Broccoli as well as Fortified Nutritional Yeast Flakes by Now Foods have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Now, Nutritional Yeast Flakes:

• 5 oz of Fortified Nutritional Yeast Flakes by Now Foods contain 2 times more Calcium, 9.2 times more Iron and 14.1 times more Potassium than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have more Sugars than Now, Nutritional Yeast Flakes.
• While 5 oz of Fortified Nutritional Yeast Flakes by Now Foods contain 13.9 times more Energy, 23.3 times more Fat, 6.2 times more Carbohydrate, 7.4 times more Fiber and 17.9 times more Protein than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy