Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Frontier, Nutritional Yeast

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Frontier, Nutritional Yeast	53%	7%	40%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Frontier, Nutritional Yeast	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	6.34% 6.15g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0% 0g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	NA	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	57.2% 74.4g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	34.2% 25g	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	15.7% 5.95g	98% 37.3g	38g per day for Men 19-50 years
Protein	11% 6.15g	177% 99g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Frontier, Nutritional Yeast	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	463% 5.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	5999% 78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	465% 74.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	635% 31.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	473% 6.15mg	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	27.8% 111μg	744% 2977μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	88.4% 79.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.5% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Frontier, Nutritional Yeast	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	25% 248mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	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	15% 1.2mg	112% 8.93mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	NA	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	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% 97mg	NA	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	122% 4148mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	4.14% 62mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	NA	11mg per day for Men 19-50 years
Water	4.87% 180g	NA	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Frontier, Nutritional Yeast per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Frontier, Nutritional Yeast to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Frontier, Nutritional Yeast:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A and more Vitamin C than Frontier, Nutritional Yeast.
• While 7 oz of Fortified Nutritional Yeast by Frontier contain 50.9 times more Vitamin B1, 485.2 times more Vitamin B2, 81.9 times more Vitamin B3, 58.4 times more Vitamin B5, 23.8 times more Vitamin B6 and 26.8 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• 7 ounces of Frontier, Nutritional Yeast have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Frontier, Nutritional Yeast:

• 7 oz of Fortified Nutritional Yeast by Frontier contain 3.8 times more Calcium, 7.4 times more Iron, 14.7 times more Potassium and 2.8 times more Sodium than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Fortified Nutritional Yeast by Frontier contain 13.4 times more Energy, 25.8 times more Fat, 7 times more Carbohydrate, 8.5 times more Sugars, 6.3 times more Fiber and 16.1 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy