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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 5 ounces of Now, Nutritional Yeast Flakes have 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 Cooked Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Fortified Nutritional Yeast Flakes by Now Foods as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in five ounces.

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

• 5 ounces of Now, Nutritional Yeast Flakes have 2 times more Calcium, 9.2 times more Iron and 14.1 times more Potassium than Cooked Chopped Frozen Broccoli.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Now, Nutritional Yeast Flakes have 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 Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain more Sugars than Fortified Nutritional Yeast Flakes by Now Foods.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy