Comparing Nutrients in 100 calories Now, Nutritional Yeast Flakes VS Frozen Chopped Broccoli

Weight per 100 calories

• Now, Nutritional Yeast Flakes: 25.7g
• Frozen Chopped Broccoli: 385g

Now, Nutritional Yeast Flakes have 15 times more energy per 100g than Frozen Chopped Broccoli. It has high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Discover which food has more nutrients per 100 calories - Now, Nutritional Yeast Flakes or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Now, Nutritional Yeast Flakes	58%	7%	35%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Now, Nutritional Yeast Flakes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	NA	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.6% 8.56g	14% 18.4g	130g per day for Men 19-50 years
Sugars	0% 0g	7.16% 5.2g	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	4.4% 3.2g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15% 5.7g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Now, Nutritional Yeast Flakes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1429% 17mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1319% 17mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	571% 91mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1319% 17mg	38.5% 0.5mg	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	482% 1929μg	64.4% 258μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1667% 40μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	241% 217mg	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	NA	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Now, Nutritional Yeast Flakes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.7% 17mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	NA	16.2% 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	18% 1.44mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	NA	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	NA	49% 1.13mg	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	NA	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	15% 514mg	24% 815mg	3400mg per day for Men 19-50 years
Selenium	NA	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6.15% 92mg	1500mg per day for Men 19-50 years
Zinc	NA	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	NA	9.5% 352g	3700g per day for Men 19-50 years

Now, Nutritional Yeast Flakes VS Frozen Chopped Broccoli Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Now, Nutritional Yeast Flakes or Frozen Chopped Broccoli?

Lets compare vitamin content per 100 calories of Now, Nutritional Yeast Flakes vs Frozen Chopped Broccoli:

• 100 calories of Now, Nutritional Yeast Flakes have 84.1 times more Vitamin B1, 46.5 times more Vitamin B2, 50.6 times more Vitamin B3, 34.3 times more Vitamin B6, 7.5 times more Vitamin B9 and more Vitamin B12 than Frozen Chopped Broccoli.
• 100 calories of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• Both Fortified Nutritional Yeast Flakes by Now Foods as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin D in 100 calories.

Comparing minerals per 100 calories for Now, Nutritional Yeast Flakes vs Frozen Chopped Broccoli:

• 100 kcal of Frozen Chopped Broccoli, Unprepared contain 12.6 times more Calcium, 2.2 times more Iron, 1.6 times more Potassium and more Sodium than Fortified Nutritional Yeast Flakes by Now Foods.
• 100 calories of Now, Nutritional Yeast Flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Now, Nutritional Yeast Flakes have 1.3 times more Protein than Frozen Chopped Broccoli.
• While 100 kcal of Frozen Chopped Broccoli, Unprepared contain 2.1 times more Carbohydrate, more Sugars and 2 times more Fiber than Fortified Nutritional Yeast Flakes by Now Foods.
• Both Now, Nutritional Yeast Flakes and Frozen Chopped Broccoli offer comparable quantities of Energy per 100 calories.