Comparing Nutrients in 7 ounces Yeast VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Yeast	41%	17%	42%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Yeast	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	22.2% 645kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.36% 0.062g	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	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	0% 0g	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	140% 53.4g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	143% 80.3g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Yeast	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1817% 22mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	611% 7.94mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	499% 79.8mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	536% 26.8mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	229% 2.98mg	33.6% 0.44mg	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	35.2% 141μg	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	81.6% 73.4mg	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	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	16.5% 0.15mg	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	54% 4.3mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	32.8% 0.75mg	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	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	55.7% 1895mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	28.5% 15.7μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	6.75% 101mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	143% 15.8mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.27% 10g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Yeast VS Cooked Broccoli Raab per 7 oz

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

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

• 7 ounces of Yeast have 65 times more Vitamin B1, 28.6 times more Vitamin B2, 20 times more Vitamin B3, 30.1 times more Vitamin B5, 6.8 times more Vitamin B6, 33 times more Vitamin B9 and more Vitamin B12 than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain more Vitamin A, 123.3 times more Vitamin C, more Vitamin E and 640 times more Vitamin K than Baker Yeast.
• 7 ounces of Yeast have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 7 ounces of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• Both Baker Yeast as well as Cooked Broccoli Raab have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Yeast vs Cooked Broccoli Raab:

• 7 ounces of Yeast have 5.8 times more Copper, 1.7 times more Iron, 2 times more Magnesium, 7.8 times more Phosphorus, 2.8 times more Potassium, 6.1 times more Selenium and 14.7 times more Zinc than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 3.9 times more Calcium and 18 times more Water than Baker Yeast.
• Both Yeast and Cooked Broccoli Raab contain similar levels of Manganese and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Yeast have 13 times more Energy, 14.6 times more Fat, 11.2 times more Saturated Fat, 13.2 times more Carbohydrate, 9.6 times more Fiber and 10.6 times more Protein than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain more Omega 3 than Baker Yeast.
• 7 ounces of Yeast provide inadequate amounts of Omega 3
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Baker Yeast as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.