Comparing Nutrients in 7 ounces Broccoli Raab VS Yeast

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Yeast	41%	17%	42%

Macro Nutrients

	Broccoli Raab	Yeast	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	22.2% 645kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	6.2% 2g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	63% 81.8g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	140% 53.4g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	143% 80.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Yeast	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	1817% 22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	611% 7.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	499% 79.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	536% 26.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Yeast	Recommended Dietary Allowance
Calcium	21.4% 214mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	181% 1264mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	55.7% 1895mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	28.5% 15.7μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	6.75% 101mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	143% 15.8mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Yeast per 7 oz

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

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

• 7 ounces of Broccoli Raab have more Vitamin A, 67.3 times more Vitamin C, more Vitamin E and 560 times more Vitamin K than Yeast.
• While 7 oz of Baker Yeast contain 67.8 times more Vitamin B1, 31 times more Vitamin B2, 32.9 times more Vitamin B3, 41.9 times more Vitamin B5, 8.8 times more Vitamin B6, 28.2 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab have insufficient amounts of Vitamin B12
• 7 ounces of Yeast have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Baker Yeast have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Yeast:

• 7 ounces of Broccoli Raab have 3.6 times more Calcium, 1.3 times more Manganese and 18.2 times more Water than Yeast.
• While 7 oz of Baker Yeast contain 10.4 times more Copper, 2.5 times more Magnesium, 8.7 times more Phosphorus, 4.9 times more Potassium, 7.9 times more Selenium, 1.5 times more Sodium and 10.3 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Yeast contain similar levels of Iron per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have more Omega 3 than Yeast.
• While 7 oz of Baker Yeast contain 14.8 times more Energy, 15.5 times more Fat, 12.1 times more Saturated Fat, 14.5 times more Carbohydrate, 10 times more Fiber and 12.8 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Yeast provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Baker Yeast provide inadequate amounts of Omega 6 in seven ounces.