Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Yeast

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Yeast	41%	17%	42%

Macro Nutrients

	Frozen Broccoli Spears	Yeast	Recommended Dietary Allowance
Energy	2% 57.5kcal	22.2% 645kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	6.2% 2g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.2% 0.034g	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	63% 81.8g	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	140% 53.4g	38g per day for Men 19-50 years
Protein	11% 6.07g	143% 80.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Yeast	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	1817% 22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	611% 7.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	499% 79.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	536% 26.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	229% 2.98mg	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	46.6% 187μg	1161% 4644μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.8% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	151% 136mg	0.66% 0.6mg	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	18% 2.68mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Yeast	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	96% 0.87mg	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	18% 1.43mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	27% 0.62mg	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	16.7% 117mg	181% 1264mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	55.7% 1895mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	28.5% 15.7μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	6.75% 101mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	143% 15.8mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Yeast per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Yeast:

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 227.7 times more Vitamin C, more Vitamin E and 253.5 times more Vitamin K than Yeast.
• While 7 oz of Baker Yeast contain 152.6 times more Vitamin B1, 35.1 times more Vitamin B2, 87 times more Vitamin B3, 55.8 times more Vitamin B5, 8.6 times more Vitamin B6, 24.9 times more Vitamin B9 and more Vitamin B12 than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 7 ounces of Yeast have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Baker Yeast have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Yeast:

• 7 ounces of Frozen Broccoli Spears have 1.4 times more Calcium and 17.8 times more Water than Yeast.
• While 7 oz of Baker Yeast contain 12.1 times more Copper, 3 times more Iron, 3.4 times more Magnesium, 10.8 times more Phosphorus, 3.8 times more Potassium, 4.2 times more Selenium, 3 times more Sodium and 23.4 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Yeast contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have more Omega 3 and more Sugars than Yeast.
• While 7 oz of Baker Yeast contain 11.2 times more Energy, 22.4 times more Fat, 19.3 times more Saturated Fat, 7.7 times more Carbohydrate, 9 times more Fiber and 13.2 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 7 ounces of Yeast provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Baker Yeast provide inadequate amounts of Omega 6 in seven ounces.