Comparing Nutrients in 14 ounces Oranges VS Compressed Yeast

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Compressed Yeast	27%	14%	59%

Macro Nutrients

	Oranges	Compressed Yeast	Recommended Dietary Allowance
Energy	6.43% 187kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	7.77% 7.54g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	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	36% 46.6g	55.3% 72g	130g per day for Men 19-50 years
Sugars	51% 37g	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	25% 9.53g	84.6% 32g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Compressed Yeast	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	622% 7.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	345% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	305% 49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	389% 19.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	131% 1.7mg	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	29.8% 119μg	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	235% 211mg	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	4.76% 0.71mg	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

	Oranges	Compressed Yeast	Recommended Dietary Allowance
Calcium	16% 159mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	4.96% 0.4mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	34.5% 0.79mg	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	7.94% 55.6mg	191% 1334mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	70% 2385mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	360% 39.6mg	11mg per day for Men 19-50 years
Water	9.3% 344g	7.4% 274g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A, 532 times more Vitamin C and more Vitamin E than Compressed Baker Yeast.
• While Compressed Baker Yeast contains 21.6 times more Vitamin B1, 28.3 times more Vitamin B2, 43.6 times more Vitamin B3, 19.6 times more Vitamin B5, 7.2 times more Vitamin B6 and 26.2 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges as well as Compressed Baker Yeast have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Compressed Yeast:

• Raw Oranges have 2.1 times more Calcium and 1.3 times more Water than Compressed Baker Yeast.
• While Compressed Baker Yeast contains 3.3 times more Copper, 32.5 times more Iron, 4 times more Magnesium, 8 times more Manganese, 24 times more Phosphorus, 3.3 times more Potassium, 16.2 times more Selenium, more Sodium and 142.4 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have more Sugars than Compressed Baker Yeast.
• While Compressed Baker Yeast contains 2.2 times more Energy, 15.8 times more Fat, 1.5 times more Carbohydrate, 3.4 times more Fiber and 8.9 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Compressed Baker Yeast have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.