Comparing Nutrients in 5 ounces Broccoli Raab VS Now, Nutritional Yeast Flakes

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Now, Nutritional Yeast Flakes	58%	7%	35%

Macro Nutrients

	Broccoli Raab	Now, Nutritional Yeast Flakes	Recommended Dietary Allowance
Energy	1.08% 31kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	4.1% 3.97g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0% 0g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	NA	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	36.3% 47.2g	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	83% 31.5g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	141% 79g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Now, Nutritional Yeast Flakes	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	7879% 95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	7273% 95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	3150% 504mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	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	29.4% 118μg	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	32% 28.6mg	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	15.3% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Now, Nutritional Yeast Flakes	Recommended Dietary Allowance
Calcium	15.3% 153mg	9.45% 95mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	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	38% 3.03mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	NA	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	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	14.8% 103mg	NA	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	83.4% 2835mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	NA	11mg per day for Men 19-50 years
Water	3.55% 131g	NA	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Now, Nutritional Yeast Flakes per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab 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 Broccoli Raab vs Now, Nutritional Yeast Flakes:

• 5 oz of Fortified Nutritional Yeast Flakes by Now Foods contain 411.7 times more Vitamin B1, 517.1 times more Vitamin B2, 291.2 times more Vitamin B3, 390.1 times more Vitamin B6, 90.4 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab have insufficient amounts of Vitamin B12
• Both Raw Broccoli Raab 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 Broccoli Raab vs Now, Nutritional Yeast Flakes:

• 5 ounces of Broccoli Raab have 1.6 times more Calcium and more Sodium than Now, Nutritional Yeast Flakes.
• While 5 oz of Fortified Nutritional Yeast Flakes by Now Foods contain 2.6 times more Iron and 10.2 times more Potassium than Raw Broccoli Raab.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Fortified Nutritional Yeast Flakes by Now Foods contain 17.7 times more Energy, 5.7 times more Fat, 11.7 times more Carbohydrate, 8.2 times more Fiber and 17.5 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy