Comparing Nutrients in 5 ounces Compressed Yeast VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Compressed Yeast	27%	14%	59%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Compressed Yeast	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	5.13% 149kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	2.78% 2.7g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.34g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	0% 0g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.033% 0.006g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.7g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	0% 0g	2.87% 2.1g	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	30.2% 11.5g	11% 4.25g	38g per day for Men 19-50 years
Protein	21.3% 12g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Compressed Yeast	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	222% 2.66mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.95mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	19% 0.25mg	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	278% 1113μg	33.3% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	108% 97mg	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	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Compressed Yeast	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.7% 27mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	5.67% 0.051mg	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	57.6% 4.6mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	15.8% 0.36mg	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	68% 476mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	25% 852mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	2.64% 98g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Compressed Yeast VS Frozen Broccoli Spears per 5 oz

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

Lets compare vitamin content per 5 ounces of Compressed Yeast vs Frozen Broccoli Spears:

• 5 ounces of Compressed Yeast have 26.1 times more Vitamin B1, 9.9 times more Vitamin B2, 26.6 times more Vitamin B3, 20.2 times more Vitamin B5, 2.5 times more Vitamin B6 and 8.4 times more Vitamin B9 than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain more Vitamin A, 683 times more Vitamin C, more Vitamin E and more Vitamin K than Compressed Baker Yeast.
• 5 ounces of Compressed Yeast have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Compressed Baker Yeast as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Compressed Yeast vs Frozen Broccoli Spears:

• 5 ounces of Compressed Yeast have 4.1 times more Copper, 4.5 times more Iron, 2.5 times more Magnesium, 5.7 times more Phosphorus, 2.4 times more Potassium, 4.3 times more Selenium, 1.8 times more Sodium and 29.3 times more Zinc than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 2.2 times more Calcium, 1.3 times more Manganese and 1.3 times more Water than Compressed Baker Yeast.
• 5 ounces of Compressed Yeast lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Compressed Yeast have 3.6 times more Energy, 3.4 times more Carbohydrate, 2.7 times more Fiber and 2.7 times more Protein than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain more Omega 3 and more Sugars than Compressed Baker Yeast.
• 5 ounces of Compressed Yeast provide inadequate amounts of Omega 3
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Compressed Baker Yeast as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in five ounces.