Comparing Nutrients in 7 ounces Yeast VS Broccoli

Macros Ratio

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

Macro Nutrients

	Yeast	Broccoli	Recommended Dietary Allowance
Energy	22.2% 645kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.57% 0.097g	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	10% 13g	130g per day for Men 19-50 years
Sugars	0% 0g	4.65% 3.37g	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	1.86% 1.35g	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	% 0.2g	g per day for Men 19-50 years
Fiber	140% 53.4g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	143% 80.3g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Yeast	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1817% 22mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	611% 7.94mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	499% 79.8mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	536% 26.8mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	229% 2.98mg	26.7% 0.35mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast	Broccoli	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	11% 0.097mg	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	18% 1.45mg	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	18% 0.42mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	55.7% 1895mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	28.5% 15.7μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	6.75% 101mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	143% 15.8mg	7.4% 0.81mg	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 Broccoli:

• Baker Yeast has 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.
• While Raw Broccoli contains more Vitamin A, 297.3 times more Vitamin C, more Vitamin E and 254 times more Vitamin K than Baker Yeast.
• Both Baker Yeast as well as Raw Broccoli have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Yeast vs Broccoli:

• Baker Yeast has 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.
• While Raw Broccoli contains 1.6 times more Calcium and 17.6 times more Water than Baker Yeast.

Comparison of macro-nutrients per 7 ounces:

• Baker Yeast has 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.
• While Raw Broccoli contains more Omega 3 and more Sugars than Baker Yeast.
• Both Baker Yeast as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.