Comparing Nutrients in 100 grams Compressed Yeast VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Compressed Yeast	27%	14%	59%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Compressed Yeast	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.62% 105kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.024% 0.004g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	5.52% 7.18g	130g per day for Men 19-50 years
Sugars	0% 0g	1.9% 1.4g	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	1.02% 0.74g	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	% 0.49g	g per day for Men 19-50 years
Sucrose	NA	% 0.08g	g per day for Men 19-50 years
Fiber	21.3% 8.1g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	15% 8.4g	4.25% 2.38g	56g per day for Men 19-50 years

Vitamins

	Compressed Yeast	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.56% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	157% 1.88mg	5.25% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	15.4% 0.2mg	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	196% 785μg	27% 108μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.42% 0.01μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.11% 0.1mg	72% 65mg	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	9.67% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Compressed Yeast	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1.9% 19mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	6.78% 0.061mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4μg	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	40.6% 3.25mg	8.38% 0.67mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	8.43% 0.19mg	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	48% 336mg	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	17.7% 601mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	91% 9.97mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	1.86% 69g	2.4% 89.3g	3700g per day for Men 19-50 years

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

• Compressed Baker Yeast has 29.8 times more Vitamin B1, 9.2 times more Vitamin B2, 22.2 times more Vitamin B3, 8 times more Vitamin B5, 2.2 times more Vitamin B6 and 7.3 times more Vitamin B9 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 649 times more Vitamin C, more Vitamin E and more Vitamin K than Compressed Baker Yeast.
• Both Compressed Baker Yeast as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Compressed Yeast vs Boiled Broccoli:

• Compressed Baker Yeast has 2.4 times more Copper, 4.9 times more Iron, 1.9 times more Magnesium, 5 times more Phosphorus, 2.1 times more Potassium, 5.1 times more Selenium and 22.2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.1 times more Calcium, 1.4 times more Sodium and 1.3 times more Water than Compressed Baker Yeast.
• Both Compressed Baker Yeast and Boiled and Drained Broccoli have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Compressed Baker Yeast has 3 times more Energy, 4.6 times more Fat, 2.5 times more Carbohydrate, 2.5 times more Fiber and 3.5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3 and more Sugars than Compressed Baker Yeast.
• Both Compressed Baker Yeast as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 g.