Comparing Nutrients in 7 ounces Boiled Broccoli VS Compressed Yeast

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Compressed Yeast	27%	14%	59%

Macro Nutrients

	Boiled Broccoli	Compressed Yeast	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	3.9% 3.77g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.047% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	27.6% 36g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	42.3% 16g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Compressed Yeast	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	311% 3.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	153% 24.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	194% 9.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	65.6% 0.85mg	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	53.6% 214μg	389% 1558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	143% 129mg	0.22% 0.2mg	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	19% 2.88mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Compressed Yeast	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	32.6% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	80.6% 6.45mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	17.3% 0.4mg	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	19% 133mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	35% 1193mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	180% 19.8mg	11mg per day for Men 19-50 years
Water	4.8% 177g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Compressed Yeast per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Compressed Yeast to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Compressed Yeast:

• 7 ounces of Boiled Broccoli have more Vitamin A, 649 times more Vitamin C, more Vitamin E and more Vitamin K than Compressed Yeast.
• While 7 oz of Compressed Baker Yeast contain 29.8 times more Vitamin B1, 9.2 times more Vitamin B2, 22.2 times more Vitamin B3, 8 times more Vitamin B5, 2.2 times more Vitamin B6 and 7.3 times more Vitamin B9 than Boiled and Drained Broccoli.
• 7 ounces of Compressed Yeast have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Compressed Baker Yeast have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Compressed Yeast:

• 7 ounces of Boiled Broccoli have 2.1 times more Calcium, 1.4 times more Sodium and 1.3 times more Water than Compressed Yeast.
• While 7 oz of Compressed Baker Yeast contain 2.4 times more Copper, 4.9 times more Iron, 1.9 times more Magnesium, 5 times more Phosphorus, 2.1 times more Potassium, 5.1 times more Selenium and 22.2 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Compressed Yeast contain similar levels of Manganese per seven ounces.
• 7 ounces of Compressed Yeast lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have more Omega 3 than Compressed Yeast.
• While 7 oz of Compressed Baker Yeast contain 3 times more Energy, 2.5 times more Carbohydrate, 2.5 times more Fiber and 3.5 times more Protein than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy
• 7 ounces of Compressed Yeast provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Compressed Baker Yeast provide inadequate amounts of Omega 6 in seven ounces.