Comparing Nutrients in 100 calories Oat Milk VS Frontier, Nutritional Yeast

Weight per 100 calories

• Oat Milk: 187g
• Frontier, Nutritional Yeast: 26.7g

Fortified Nutritional Yeast by Frontier has 7 times more energy per unit of mass than Oat Milk, which is high in comparison to other foods. Oat Milk having low energy density.

Which food has more nutrients per 100 calories - Oat Milk or Frontier, Nutritional Yeast?

Macros Ratio

	Protein	Fat	Carbs
Oat Milk	14%	15%	71%
Frontier, Nutritional Yeast	53%	7%	40%

Macro Nutrients

	Oat Milk	Frontier, Nutritional Yeast	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.7g	0.85% 0.83g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.37g	0% 0g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	7.7% 10g	130g per day for Men 19-50 years
Sugars	0.26% 0.19g	4.6% 3.33g	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	7.38% 2.8g	13% 5g	38g per day for Men 19-50 years
Protein	6.34% 3.55g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	Frontier, Nutritional Yeast	Recommended Dietary Allowance
Vitamin A	13% 115μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.6% 0.19mg	62.2% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.8% 0.37mg	806% 10.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.34% 0.37mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	85.3% 4.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	63.6% 0.83mg	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	2.24% 8.97μg	100% 400μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	13% 77IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.25% 0.19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Milk	Frontier, Nutritional Yeast	Recommended Dietary Allowance
Calcium	23% 231mg	3.33% 33.3mg	1000mg per day for Men 19-50 years
Copper	20.8% 0.19mg	NA	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	16.4% 1.3mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	9.2% 38.7mg	NA	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	NA	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	16.5% 115mg	NA	700mg per day for Men 19-50 years
Potassium	2.73% 93mg	16.4% 557mg	3400mg per day for Men 19-50 years
Selenium	14.6% 8.04μg	NA	55μg per day for Men 19-50 years
Sodium	5.6% 84mg	0.56% 8.35mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.93mg	NA	11mg per day for Men 19-50 years
Water	4.4% 162g	NA	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oat Milk vs Frontier, Nutritional Yeast:

• Oat Milk has more Vitamin A than Fortified Nutritional Yeast by Frontier.
• While Fortified Nutritional Yeast by Frontier contains 4 times more Vitamin B1, 28 times more Vitamin B2, 26.7 times more Vitamin B3, more Vitamin B6 and 44.6 times more Vitamin B9 than Oat Milk.
• Both Oat Milk as well as Fortified Nutritional Yeast by Frontier have insufficient amounts of Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Oat Milk vs Frontier, Nutritional Yeast:

• Oat Milk has 6.9 times more Calcium and 10.1 times more Sodium than Fortified Nutritional Yeast by Frontier.
• While Fortified Nutritional Yeast by Frontier contains 6 times more Potassium than Oat Milk.
• Both Oat Milk and Fortified Nutritional Yeast by Frontier have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Oat Milk has 2 times more Fat, more Saturated Fat and 1.8 times more Carbohydrate than Fortified Nutritional Yeast by Frontier.
• While Fortified Nutritional Yeast by Frontier contains 17.8 times more Sugars, 1.8 times more Fiber and 3.8 times more Protein than Oat Milk.
• Both Oat Milk and Fortified Nutritional Yeast by Frontier have similar amounts of Energy per 100 kcal.
• Both Oat Milk as well as Fortified Nutritional Yeast by Frontier have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.