Comparing Nutrients in 500 calories Boiled BroccoliVS Yeast extract spread

Weight per 500 calories

Boiled Broccoli

1429g

Yeast extract spread

270g

Yeast extract spread has 5.3 times more energy per unit of mass than Boiled and Drained Broccoli, which is above average in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 500 calories - Boiled Broccoli or Yeast extract spread?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Yeast extract spread

52%

44%

500 kcal ▼

Macro Nutrients

Boiled Broccolivs Yeast extract spread

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.04%5.86g

Fat

2.5%2.43g

5.86 gvs2.43 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.53%1.13g

Saturated Fat

0%0g

1.13 gvs0 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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106%1.7g

Omega 3

0%0g

1.7 gvs0 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.3%0.73g

Omega 6

0%0g

0.73 gvs0 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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79%103g

Carbohydrate

42.5%55g

103 gvs55 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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27.4%20g

Sugars

5.96%4.32g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

20 gvs4.32 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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14.6%10.6g

Fructose

0%0g

≤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]

10.6 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%7g

Glucose

%0g

7 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.14g

Sucrose

%0g

1.14 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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124%47g

Fiber

46.2%17.6g

47 gvs17.6 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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60.7%34g

Protein

115%64.5g

34 gvs64.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Broccolivs Yeast extract spread

122%1100μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1100 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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75%0.9mg

Vitamin B1

5265%63mg

Thiamine

0.9 mgvs63 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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135%1.76mg

Vitamin B2

3638%47.3mg

Riboflavin

1.76 mgvs47.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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49.4%7.9mg

Vitamin B3

2154%345mg

Niacin, nicotinic acid, niacinamide

7.9 mgvs345 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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176%8.8mg

Vitamin B5

249%12.4mg

Pantothenic acid

8.8 mgvs12.4 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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220%2.86mg

Vitamin B6

0%0mg

Pyridoxine

2.86 mgvs0 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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386%1543μg

Vitamin B9

2558%10232μg

Folates and Folic Acid

1543 μgvs10232 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

56.3%1.35μg

Cobalamin

0 μgvs1.35 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1030%927mg

Vitamin C

0%0mg

Ascorbic acid

927 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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138%20.7mg

Vitamin E

0%0mg

Tocopherols and Tocotrienols

20.7 mgvs0 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1680%2016μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2016 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Broccolivs Yeast extract spread

57%571mg

Calcium

18%181mg

571 mgvs181 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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97%0.87mg

Copper

73.6%0.66mg

0.87 mgvs0.66 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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1.43%57μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

57 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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120%9.57mg

Iron

136%11mg

9.57 mgvs11 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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71.4%300mg

Magnesium

116%486mg

300 mgvs486 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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120%2.77mg

Manganese

30.7%0.71mg

2.77 mgvs0.71 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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137%957mg

Phosphorus

40%281mg

957 mgvs281 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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123%4186mg

Potassium

167%5676mg

4186 mgvs5676 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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41.6%23μg

Selenium

136%74.6μg

23 μgvs74.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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39%586mg

Sodium

609%9135mg

586 mgvs9135 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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58.4%6.43mg

Zinc

103%11.3mg

6.43 mgvs11.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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34.5%1275g

Water

3%111g

1275 gvs111 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Boiled Broccoli vs Yeast extract spread:

Boiled and Drained 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 70.2 times more Vitamin B1, 26.9 times more Vitamin B2, 43.6 times more Vitamin B3, 1.4 times more Vitamin B5, 6.6 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Yeast extract spread have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Yeast extract spread:

Boiled and Drained Broccoli has 3.2 times more Calcium, 1.3 times more Copper, 3.9 times more Manganese, 3.4 times more Phosphorus and 11.5 times more Water than Yeast extract spread.
While Yeast extract spread contains 1.6 times more Magnesium, 1.4 times more Potassium, 3.3 times more Selenium, 15.6 times more Sodium and 1.8 times more Zinc than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Yeast extract spread have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Broccoli has 2.4 times more Fat, more Omega 3, 1.9 times more Carbohydrate, 4.6 times more Sugars, more Fructose and 2.7 times more Fiber than Yeast extract spread.
While Yeast extract spread contains 1.9 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Yeast extract spread have similar amounts of Energy per 500 kcal.
Both Boiled and Drained Broccoli as well as Yeast extract spread have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliYeast extract spreadVS Frozen Chopped BroccoliBoiled BroccoliVS Canned Baked BeansYeast extract spreadVS Canned Baked Beans

Compare Foods

Comparing Nutrients in 500 calories Boiled BroccoliVS Yeast extract spread

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Broccoli or Yeast extract spread?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: