Comparing Nutrients in 7 ounces Yeast VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Yeast	41%	17%	42%
Cauliflower	26%	8%	66%

Macro Nutrients

	Yeast	Cauliflower	Recommended Dietary Allowance
Energy	22.2% 645kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.19% 0.032g	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	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	0% 0g	5.23% 3.8g	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	2.66% 1.92g	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	% 1.87g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	140% 53.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	143% 80.3g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Yeast	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1817% 22mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	611% 7.94mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	499% 79.8mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	536% 26.8mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	229% 2.98mg	28% 0.37mg	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	28.3% 113μg	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	106% 96mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast	Cauliflower	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	13.4% 0.31mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	55.7% 1895mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	28.5% 15.7μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	6.75% 101mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	143% 15.8mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	0.27% 10g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Yeast VS Cauliflower per 7 oz

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

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

• 7 ounces of Yeast have 219.8 times more Vitamin B1, 66.7 times more Vitamin B2, 79.3 times more Vitamin B3, 20.2 times more Vitamin B5, 8.2 times more Vitamin B6, 41.1 times more Vitamin B9 and more Vitamin B12 than Cauliflower.
• While 7 oz of Raw Cauliflower contain 160.7 times more Vitamin C and 38.8 times more Vitamin K than Baker Yeast.
• 7 ounces of Yeast have insufficient amounts of Vitamin C and Vitamin K
• 7 ounces of Cauliflower have insufficient amounts of Vitamin B12
• Both Baker Yeast as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Yeast vs Cauliflower:

• 7 ounces of Yeast have 1.4 times more Calcium, 11.2 times more Copper, 5.2 times more Iron, 3.6 times more Magnesium, 2 times more Manganese, 14.5 times more Phosphorus, 3.2 times more Potassium, 13.2 times more Selenium, 1.7 times more Sodium and 29.4 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 18.1 times more Water than Baker Yeast.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Yeast have 13 times more Energy, 27.2 times more Fat, 7.7 times more Saturated Fat, 8.3 times more Carbohydrate, 13.5 times more Fiber and 21.1 times more Protein than Cauliflower.
• While 7 oz of Raw Cauliflower contain more Sugars than Baker Yeast.
• 7 ounces of Cauliflower provide inadequate amounts of Energy
• Both Baker Yeast as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.