Comparing Nutrients in 7 ounces Broccoli VS Yeast

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Yeast	41%	17%	42%

Macro Nutrients

	Broccoli	Yeast	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	22.2% 645kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	6.2% 2g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	10% 13g	63% 81.8g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	1.86% 1.35g	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	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	140% 53.4g	38g per day for Men 19-50 years
Protein	10% 5.6g	143% 80.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Yeast	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	1817% 22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	611% 7.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	499% 79.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Yeast	Recommended Dietary Allowance
Calcium	9.33% 93mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	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% 1.45mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	18.7% 131mg	181% 1264mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	55.7% 1895mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	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	7.4% 0.81mg	143% 15.8mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.27% 10g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 297.3 times more Vitamin C, more Vitamin E and 254 times more Vitamin K than Baker Yeast.
• While Baker Yeast contains 154.8 times more Vitamin B1, 34.2 times more Vitamin B2, 62.9 times more Vitamin B3, 23.6 times more Vitamin B5, 8.6 times more Vitamin B6, 37.1 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli as well as Baker Yeast have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Yeast:

• Raw Broccoli has 1.6 times more Calcium and 17.6 times more Water than Baker Yeast.
• While Baker Yeast contains 8.9 times more Copper, 3 times more Iron, 2.6 times more Magnesium, 1.5 times more Manganese, 9.7 times more Phosphorus, 3 times more Potassium, 3.2 times more Selenium, 1.5 times more Sodium and 19.4 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has more Omega 3 and more Sugars than Baker Yeast.
• While Baker Yeast contains 9.6 times more Energy, 20.6 times more Fat, 8.8 times more Saturated Fat, 6.2 times more Carbohydrate, 10.3 times more Fiber and 14.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Baker Yeast have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.