Comparing Nutrients in 100 grams Boiled Broccoli VS Yeast

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Yeast	Recommended Dietary Allowance
Energy	1.2% 35kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	7.85% 7.6g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	0.1% 0.017g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	31.7% 41.2g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	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	1.02% 0.74g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.08g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	70.8% 27g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	72.2% 40.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Yeast	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	916% 11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	308% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	251% 40.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	270% 13.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	115% 1.5mg	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	27% 108μg	585% 2340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.9% 0.07μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	72% 65mg	0.33% 0.3mg	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	9.67% 1.45mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Yeast	Recommended Dietary Allowance
Calcium	4% 40mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	48.4% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	13.6% 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	9.57% 67mg	91% 637mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	28% 955mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	14.4% 7.9μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	3.4% 51mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.14% 5.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Yeast per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Broccoli versus 100 g of Yeast to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Yeast:

• 100 grams of Boiled Broccoli have more Vitamin A, 216.3 times more Vitamin C, more Vitamin E and 352.8 times more Vitamin K than Yeast.
• While 100 g of Baker Yeast contain 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.
• 100 grams of Boiled Broccoli have insufficient amounts of Vitamin B12
• 100 grams of Yeast have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Baker Yeast have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Broccoli vs Yeast:

• 100 grams of Boiled Broccoli have 1.3 times more Calcium and 17.6 times more Water than Yeast.
• While 100 g of Baker Yeast contain 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 and 17.6 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Yeast contain similar levels of Sodium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Broccoli have more Omega 3 than Yeast.
• While 100 g of Baker Yeast contain 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.
• 100 grams of Boiled Broccoli provide inadequate amounts of Energy
• 100 grams of Yeast provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Baker Yeast provide inadequate amounts of Omega 6 in 100 grams.