Comparing Nutrients in 14 ounces Oat Milk VS Now, Nutritional Yeast Flakes

Macros Ratio

	Protein	Fat	Carbs
Oat Milk	14%	15%	71%
Now, Nutritional Yeast Flakes	58%	7%	35%

Macro Nutrients

	Oat Milk	Now, Nutritional Yeast Flakes	Recommended Dietary Allowance
Energy	7.32% 212kcal	53.2% 1544kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	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	7% 1.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.6% 38.5g	102% 132g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	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	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	15.7% 5.95g	232% 88g	38g per day for Men 19-50 years
Protein	13.5% 7.54g	394% 221g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	Now, Nutritional Yeast Flakes	Recommended Dietary Allowance
Vitamin A	27.2% 245μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	22061% 265mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	20364% 265mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	8821% 1411mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	20364% 265mg	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	4.76% 19μg	7442% 29767μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25732% 618μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	27.3% 164IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.65% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Milk	Now, Nutritional Yeast Flakes	Recommended Dietary Allowance
Calcium	49% 490mg	26.5% 265mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	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	34.7% 2.78mg	278% 22.2mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82mg	NA	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	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	35% 245mg	NA	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	233% 7938mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	NA	55μg per day for Men 19-50 years
Sodium	12% 179mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	NA	11mg per day for Men 19-50 years
Water	9.3% 344g	NA	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oat Milk vs Now, Nutritional Yeast Flakes:

• Oat Milk has more Vitamin D than Fortified Nutritional Yeast Flakes by Now Foods.
• While Fortified Nutritional Yeast Flakes by Now Foods contain 667 times more Vitamin B1, 333.5 times more Vitamin B2, 1778 times more Vitamin B3, more Vitamin B6, 1562.5 times more Vitamin B9 and more Vitamin B12 than Oat Milk.

Comparing minerals per 14 ounces for Oat Milk vs Now, Nutritional Yeast Flakes:

• Oat Milk has 1.9 times more Calcium and more Sodium than Fortified Nutritional Yeast Flakes by Now Foods.
• While Fortified Nutritional Yeast Flakes by Now Foods contain 8 times more Iron and 40.2 times more Potassium than Oat Milk.

Comparison of macro-nutrients per 14 ounces:

• Fortified Nutritional Yeast Flakes by Now Foods contain 7.3 times more Energy, 3.1 times more Fat, 3.4 times more Carbohydrate, 14.8 times more Fiber and 29.3 times more Protein than Oat Milk.
• Both Oat Milk as well as Fortified Nutritional Yeast Flakes by Now Foods have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.