Comparing Nutrients in 100 calories Now, Nutritional Yeast Flakes VS Toasted Sunflower Seeds

Weight per 100 calories

• Now, Nutritional Yeast Flakes: 25.7g
• Toasted Sunflower Seeds: 16g

Toasted Sunflower Seed Kernels no Salt have 1.6 times more energy per unit of mass than Fortified Nutritional Yeast Flakes by Now Foods, which is very high in comparison to other foods. Now, Nutritional Yeast Flakes having high energy density.

Discover which food has more nutrients per 100 calories - Now, Nutritional Yeast Flakes or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Now, Nutritional Yeast Flakes	58%	7%	35%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Now, Nutritional Yeast Flakes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	9.46% 9.18g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	NA	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	NA	35.5% 6.04g	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	2.56% 3.33g	130g per day for Men 19-50 years
Sugars	0% 0g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15% 5.7g	4.9% 1.86g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	4.96% 2.8g	56g per day for Men 19-50 years

Vitamins

	Now, Nutritional Yeast Flakes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1429% 17mg	4.38% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1319% 17mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	571% 91mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1319% 17mg	10% 0.13mg	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	9.6% 38.4μg	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	0.25% 0.23mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Now, Nutritional Yeast Flakes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.7% 17mg	0.92% 9.2mg	1000mg per day for Men 19-50 years
Copper	NA	33% 0.3mg	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	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	NA	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	NA	15% 0.34mg	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	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	15% 514mg	2.33% 79.3mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.032% 0.48mg	1500mg per day for Men 19-50 years
Zinc	NA	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	NA	0.004% 0.16g	3700g per day for Men 19-50 years

Now, Nutritional Yeast Flakes VS Toasted Sunflower Seeds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Now, Nutritional Yeast Flakes or Toasted Sunflower Seeds?

Lets compare vitamin content per 100 calories of Now, Nutritional Yeast Flakes vs Toasted Sunflower Seeds:

• 100 calories of Now, Nutritional Yeast Flakes have 326.7 times more Vitamin B1, 372.5 times more Vitamin B2, 134.8 times more Vitamin B3, 131.9 times more Vitamin B6, 50.2 times more Vitamin B9 and more Vitamin B12 than Toasted Sunflower Seeds.
• 100 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Fortified Nutritional Yeast Flakes by Now Foods as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin D in 100 calories.

Comparing minerals per 100 calories for Now, Nutritional Yeast Flakes vs Toasted Sunflower Seeds:

• 100 calories of Now, Nutritional Yeast Flakes have 1.3 times more Iron and 6.5 times more Potassium than Toasted Sunflower Seeds.
• Both Fortified Nutritional Yeast Flakes by Now Foods as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Now, Nutritional Yeast Flakes have 2.6 times more Carbohydrate, 3.1 times more Fiber and 5.1 times more Protein than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 12.7 times more Fat and more Saturated Fat than Fortified Nutritional Yeast Flakes by Now Foods.
• Both Now, Nutritional Yeast Flakes and Toasted Sunflower Seeds offer comparable quantities of Energy per 100 calories.