Comparing Nutrients in 5 ounces Broccoli Raab VS Yeast

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Yeast	41%	17%	42%

Macro Nutrients

	Broccoli Raab	Yeast	Recommended Dietary Allowance
Energy	1.08% 31kcal	16% 461kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	11% 10.8g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	4.43% 1.4g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	45% 58.4g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	100% 38g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	102% 57.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Yeast	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	1298% 15.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	436% 5.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	356% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	383% 19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	164% 2.13mg	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	29.4% 118μg	829% 3317μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32% 28.6mg	0.47% 0.43mg	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	15.3% 2.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Yeast	Recommended Dietary Allowance
Calcium	15.3% 153mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	68.7% 0.62mg	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	38% 3.03mg	38.4% 3.08mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	19.2% 0.44mg	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	14.8% 103mg	129% 903mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	40% 1354mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	20.4% 11μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	4.8% 72.3mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	102% 11.3mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.19% 7.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Yeast per 5 oz

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

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Yeast:

• 5 ounces of Broccoli Raab have more Vitamin A, 67.3 times more Vitamin C, more Vitamin E and 560 times more Vitamin K than Yeast.
• While 5 oz of Baker Yeast contain 67.8 times more Vitamin B1, 31 times more Vitamin B2, 32.9 times more Vitamin B3, 41.9 times more Vitamin B5, 8.8 times more Vitamin B6, 28.2 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab have insufficient amounts of Vitamin B12
• 5 ounces of Yeast have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Baker Yeast have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Yeast:

• 5 ounces of Broccoli Raab have 3.6 times more Calcium, 1.3 times more Manganese and 18.2 times more Water than Yeast.
• While 5 oz of Baker Yeast contain 10.4 times more Copper, 2.5 times more Magnesium, 8.7 times more Phosphorus, 4.9 times more Potassium, 7.9 times more Selenium, 1.5 times more Sodium and 10.3 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Yeast contain similar levels of Iron per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have more Omega 3 than Yeast.
• While 5 oz of Baker Yeast contain 14.8 times more Energy, 15.5 times more Fat, 12.1 times more Saturated Fat, 14.5 times more Carbohydrate, 10 times more Fiber and 12.8 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• 5 ounces of Yeast provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Baker Yeast provide inadequate amounts of Omega 6 in five ounces.