Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Frontier, Nutritional Yeast

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Frontier, Nutritional Yeast	53%	7%	40%

Macro Nutrients

	Cooked Broccoli Raab	Frontier, Nutritional Yeast	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	18.3% 532kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	4.53% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0% 0g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	41% 53g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	24.4% 17.7g	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	0.47% 0.34g	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	70% 26.6g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Frontier, Nutritional Yeast	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	331% 3.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	4285% 55.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	332% 53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	454% 22.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	338% 4.4mg	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	25% 101μg	532% 2126μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	58.3% 52.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24% 3.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Frontier, Nutritional Yeast	Recommended Dietary Allowance
Calcium	16.7% 167mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	22.5% 1.8mg	79.7% 6.38mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	NA	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	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	16.6% 116mg	NA	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	87% 2963mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	NA	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	2.96% 44.4mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	NA	11mg per day for Men 19-50 years
Water	3.5% 130g	NA	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Frontier, Nutritional Yeast per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Frontier, Nutritional Yeast:

• 5 ounces of Cooked Broccoli Raab have more Vitamin A and more Vitamin C than Frontier, Nutritional Yeast.
• While 5 oz of Fortified Nutritional Yeast by Frontier contain 16.6 times more Vitamin B1, 280.7 times more Vitamin B2, 18.6 times more Vitamin B3, 35.7 times more Vitamin B5, 14.1 times more Vitamin B6 and 21.1 times more Vitamin B9 than Cooked Broccoli Raab.
• 5 ounces of Frontier, Nutritional Yeast have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Frontier, Nutritional Yeast:

• 5 ounces of Cooked Broccoli Raab have 1.8 times more Sodium than Frontier, Nutritional Yeast.
• While 5 oz of Fortified Nutritional Yeast by Frontier contain 3.5 times more Iron and 6.1 times more Potassium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Frontier, Nutritional Yeast contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Fortified Nutritional Yeast by Frontier contain 15 times more Energy, 6 times more Fat, 12 times more Carbohydrate, 20.2 times more Sugars, 6.7 times more Fiber and 13.1 times more Protein than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy