Comparing Nutrients in 14 ounces Yeast VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Yeast	41%	17%	42%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Yeast	Sunflower Seeds	Recommended Dietary Allowance
Energy	44.5% 1290kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	31% 30.2g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.97g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 164g	61% 79.4g	130g per day for Men 19-50 years
Sugars	0% 0g	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	281% 107g	90% 34g	38g per day for Men 19-50 years
Protein	287% 161g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	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	3635% 43.6mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1221% 16mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	997% 160mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1072% 53.6mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	458% 5.95mg	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	2322% 9287μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.6% 0.28μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	6.17% 5.56mg	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	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast	Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 119mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	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	108% 8.6mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	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	361% 2528mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	111% 3790mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	57% 31.4μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	13.5% 202mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	286% 31.5mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Baker Yeast has 7.4 times more Vitamin B1, 11.3 times more Vitamin B2, 4.8 times more Vitamin B3, 11.9 times more Vitamin B5, 10.3 times more Vitamin B9 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.7 times more Vitamin C and more Vitamin E than Baker Yeast.
• Both Baker Yeast and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 14 oz.
• Both Baker Yeast as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Yeast vs Sunflower Seeds:

• Baker Yeast has 1.5 times more Potassium, 5.7 times more Sodium and 1.6 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Calcium, 4.1 times more Copper, 2.4 times more Iron, 6 times more Magnesium, 6.3 times more Manganese and 6.7 times more Selenium than Baker Yeast.
• Both Baker Yeast and Dried Sunflower Seed Kernels have similar amounts of Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baker Yeast has 2.1 times more Carbohydrate, 3.1 times more Fiber and 1.9 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Energy, 6.8 times more Fat, 4.5 times more Saturated Fat, more Omega 3, 1355.9 times more Omega 6 and more Sugars than Baker Yeast.
• Both Baker Yeast as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.