Comparing Nutrients in 14 ounces Now, Nutritional Yeast Flakes VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Now, Nutritional Yeast Flakes	58%	7%	35%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Now, Nutritional Yeast Flakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	53.2% 1544kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	NA	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	NA	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	70% 91g	130g per day for Men 19-50 years
Sugars	0% 0g	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	232% 88g	111% 42g	38g per day for Men 19-50 years
Protein	394% 221g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Now, Nutritional Yeast Flakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22061% 265mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20364% 265mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8821% 1411mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20364% 265mg	242% 3.14mg	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	7442% 29767μg	232% 929μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25732% 618μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Now, Nutritional Yeast Flakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	26.5% 265mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	NA	796% 7.16mg	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	278% 22.2mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	NA	120% 504mg	420mg per day for Men 19-50 years
Manganese	NA	359% 8.26mg	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	646% 4521mg	700mg per day for Men 19-50 years
Potassium	233% 7938mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	NA	564% 310μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	NA	188% 20.7mg	11mg per day for Men 19-50 years
Water	NA	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Now, Nutritional Yeast Flakes vs Oil Roasted Sunflower Seeds:

• Fortified Nutritional Yeast Flakes by Now Foods have 208.4 times more Vitamin B1, 238.2 times more Vitamin B2, 86.1 times more Vitamin B3, 84.2 times more Vitamin B6, 32.1 times more Vitamin B9 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• Both Fortified Nutritional Yeast Flakes by Now Foods as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Now, Nutritional Yeast Flakes vs Oil Roasted Sunflower Seeds:

• Fortified Nutritional Yeast Flakes by Now Foods have 1.3 times more Iron and 4.1 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Calcium than Fortified Nutritional Yeast Flakes by Now Foods.

Comparison of macro-nutrients per 14 ounces:

• Fortified Nutritional Yeast Flakes by Now Foods have 1.5 times more Carbohydrate, 2.1 times more Fiber and 2.8 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Energy, 18.3 times more Fat, more Saturated Fat and more Sugars than Fortified Nutritional Yeast Flakes by Now Foods.
• Both Fortified Nutritional Yeast Flakes by Now Foods as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.