Comparing Nutrients in 14 ounces Frontier, Nutritional Yeast VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frontier, Nutritional Yeast	53%	7%	40%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Frontier, Nutritional Yeast	Sunflower Seeds	Recommended Dietary Allowance
Energy	51.3% 1488kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 149g	61% 79.4g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	14.3% 10.4g	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	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	% 9.92g	g per day for Men 19-50 years
Fiber	196% 74.6g	90% 34g	38g per day for Men 19-50 years
Protein	354% 198g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Frontier, Nutritional Yeast	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	926% 11mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11998% 156mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	930% 149mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1270% 63.5mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	946% 12.3mg	411% 5.34mg	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	1488% 5953μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frontier, Nutritional Yeast	Sunflower Seeds	Recommended Dietary Allowance
Calcium	49.6% 496mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	NA	794% 7.14mg	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	223% 18mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	NA	307% 1290mg	420mg per day for Men 19-50 years
Manganese	NA	336% 7.74mg	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	374% 2619mg	700mg per day for Men 19-50 years
Potassium	244% 8295mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	NA	382% 210μg	55μg per day for Men 19-50 years
Sodium	8.3% 124mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	NA	180% 20mg	11mg per day for Men 19-50 years
Water	NA	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frontier, Nutritional Yeast vs Sunflower Seeds:

• Fortified Nutritional Yeast by Frontier has 1.9 times more Vitamin B1, 110.7 times more Vitamin B2, 4.5 times more Vitamin B3, 14.2 times more Vitamin B5, 2.3 times more Vitamin B6 and 6.6 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin C than Fortified Nutritional Yeast by Frontier.
• Both Fortified Nutritional Yeast by Frontier as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A in 14 oz.

Comparing minerals per 14 ounces for Frontier, Nutritional Yeast vs Sunflower Seeds:

• Fortified Nutritional Yeast by Frontier has 1.6 times more Calcium, 3.2 times more Potassium and 3.5 times more Sodium than Dried Sunflower Seed Kernels.
• Both Fortified Nutritional Yeast by Frontier and Dried Sunflower Seed Kernels have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Fortified Nutritional Yeast by Frontier has 1.9 times more Carbohydrate, 4.8 times more Sugars, 2.2 times more Fiber and 2.4 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 16.6 times more Fat and more Saturated Fat than Fortified Nutritional Yeast by Frontier.
• Both Fortified Nutritional Yeast by Frontier as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.