Comparing Nutrients in 14 ounces Almonds VS Compressed Yeast

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Compressed Yeast	27%	14%	59%

Macro Nutrients

	Almonds	Compressed Yeast	Recommended Dietary Allowance
Energy	79.2% 2298kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	7.77% 7.54g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	0.093% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	55.3% 72g	130g per day for Men 19-50 years
Sugars	24% 17.3g	0% 0g	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	0.6% 0.44g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	84.6% 32g	38g per day for Men 19-50 years
Protein	150% 84g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Compressed Yeast	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	622% 7.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	345% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	305% 49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	389% 19.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	779% 3116μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.44% 0.4mg	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	678% 102mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Compressed Yeast	Recommended Dietary Allowance
Calcium	107% 1068mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	65.3% 0.59mg	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	184% 14.7mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	34.5% 0.79mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	191% 1334mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	70% 2385mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	360% 39.6mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	7.4% 274g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Compressed Yeast:

• Almonds have more Vitamin E than Compressed Baker Yeast.
• While Compressed Baker Yeast contains 9.2 times more Vitamin B1, 3.4 times more Vitamin B3, 10.4 times more Vitamin B5, 3.1 times more Vitamin B6 and 17.8 times more Vitamin B9 than Almonds.
• Both Almonds and Compressed Baker Yeast have similar amounts of Vitamin B2 per 14 oz.
• Both Almonds as well as Compressed Baker Yeast have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Compressed Yeast:

• Almonds have 14.2 times more Calcium, 7 times more Copper, 6.8 times more Magnesium, 10.9 times more Manganese, 1.4 times more Phosphorus and 1.2 times more Potassium than Compressed Baker Yeast.
• While Compressed Baker Yeast contains 2 times more Selenium, 30 times more Sodium, 3.2 times more Zinc and 15.6 times more Water than Almonds.
• Both Almonds and Compressed Baker Yeast have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 5.5 times more Energy, 26.3 times more Fat, 15.6 times more Saturated Fat, 3081 times more Omega 6, more Sugars, 1.5 times more Fiber and 2.5 times more Protein than Compressed Baker Yeast.
• Both Almonds and Compressed Baker Yeast have similar amounts of Carbohydrate per 14 oz.
• Both Almonds as well as Compressed Baker Yeast have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.