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

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Now, Nutritional Yeast Flakes	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	5.73% 5.56g	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	51% 66g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	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	116% 44g	38g per day for Men 19-50 years
Protein	11% 6.15g	197% 110g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Now, Nutritional Yeast Flakes	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	11030% 132mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	10182% 132mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	4410% 706mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	10182% 132mg	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	3721% 14883μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12866% 309μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	88.4% 79.6mg	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	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	Now, Nutritional Yeast Flakes	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	13.2% 132mg	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	139% 11mg	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	117% 3969mg	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	0% 0mg	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 Now, Nutritional Yeast Flakes per 7 oz

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

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

• 7 oz of Fortified Nutritional Yeast Flakes by Now Foods contain 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 Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Boiled Chopped Frozen Broccoli as well as Fortified Nutritional Yeast Flakes by Now Foods have insufficient amounts of Vitamin D in seven ounces.

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

• 7 oz of Fortified Nutritional Yeast Flakes by Now Foods contain 2 times more Calcium, 9.2 times more Iron and 14.1 times more Potassium than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Sugars than Now, Nutritional Yeast Flakes.
• While 7 oz of Fortified Nutritional Yeast Flakes by Now Foods contain 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 Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy