Comparing Nutrients in 7 ounces Yeast VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Yeast	41%	17%	42%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Yeast	Boiled Broccoli	Recommended Dietary Allowance
Energy	22.2% 645kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.8g	11% 14.2g	130g per day for Men 19-50 years
Sugars	0% 0g	3.8% 2.76g	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	2.03% 1.47g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	140% 53.4g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	143% 80.3g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Yeast	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1817% 22mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	611% 7.94mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	499% 79.8mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	536% 26.8mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	229% 2.98mg	30.5% 0.4mg	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	1161% 4644μg	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.8% 0.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.6mg	143% 129mg	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	0% 0mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast	Boiled Broccoli	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	54% 4.3mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	16.7% 0.38mg	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	181% 1264mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	55.7% 1895mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	28.5% 15.7μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	6.75% 101mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	143% 15.8mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.27% 10g	4.8% 177g	3700g per day for Men 19-50 years

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

• Baker Yeast has 174.4 times more Vitamin B1, 32.5 times more Vitamin B2, 72.7 times more Vitamin B3, 21.9 times more Vitamin B5, 7.5 times more Vitamin B6, 21.7 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 216.3 times more Vitamin C, more Vitamin E and 352.8 times more Vitamin K than Baker Yeast.
• Both Baker Yeast as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Yeast vs Boiled Broccoli:

• Baker Yeast has 7.1 times more Copper, 3.2 times more Iron, 2.6 times more Magnesium, 1.6 times more Manganese, 9.5 times more Phosphorus, 3.3 times more Potassium, 4.9 times more Selenium, 1.2 times more Sodium and 17.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Calcium and 17.6 times more Water than Baker Yeast.

Comparison of macro-nutrients per 7 ounces:

• Baker Yeast has 9.3 times more Energy, 18.6 times more Fat, 12.7 times more Saturated Fat, 5.7 times more Carbohydrate, 8.2 times more Fiber and 17 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3 and more Sugars than Baker Yeast.
• Both Baker Yeast as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.