Comparing Nutrients in 100 grams Broccoli VS Yeast extract spread

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Yeast extract spread	52%	4%	44%

Macro Nutrients

	Broccoli	Yeast extract spread	Recommended Dietary Allowance
Energy	1.17% 34kcal	6.38% 185kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	2.2% 1.6g	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	0.94% 0.68g	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.1g	% 0g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	17% 6.5g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	42.6% 24g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Yeast extract spread	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	1948% 23.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	1346% 17.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	797% 128mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	0% 0mg	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	15.8% 63μg	947% 3786μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21% 0.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	99% 89.2mg	0% 0mg	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	5.2% 0.78mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Yeast extract spread	Recommended Dietary Allowance
Calcium	4.7% 47mg	6.7% 67mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	27.2% 0.25mg	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	9.13% 0.73mg	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	11.3% 0.26mg	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	9.43% 66mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	50% 27.6μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	225% 3380mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	1.1% 41g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Yeast extract spread.
• While Yeast extract spread contains 329.2 times more Vitamin B1, 149.6 times more Vitamin B2, 199.5 times more Vitamin B3, 8 times more Vitamin B5, 60.1 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli as well as Yeast extract spread have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Broccoli vs Yeast extract spread:

• Raw Broccoli has 2.2 times more Water than Yeast extract spread.
• While Yeast extract spread contains 1.4 times more Calcium, 5 times more Copper, 5.5 times more Iron, 8.6 times more Magnesium, 1.6 times more Phosphorus, 6.6 times more Potassium, 11 times more Selenium, 102.4 times more Sodium and 10.2 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Yeast extract spread have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Broccoli has more Omega 3 than Yeast extract spread.
• While Yeast extract spread contains 5.4 times more Energy, 3.1 times more Carbohydrate, 2.5 times more Fiber and 8.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Yeast extract spread have similar amounts of Sugars per 100 g.
• Both Raw Broccoli as well as Yeast extract spread have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 g.