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Comparing Nutrients in 14 ounces Roasted Sunflower SeedsVS Compressed Yeast

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds
12%
72%
16%
Compressed Yeast
27%
14%
59%
14 oz ▼

Macro Nutrients

79.7%2310kcal
Energy
14.4%417kcal
2310 kcalvs417 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
204%198g
Fat
7.77%7.54g
198 gvs7.54 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
64.7%20.7g
Saturated Fat
3%0.96g
20.7 gvs0.96 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
17%0.27g
Omega 3
0%0g
0.27 gvs0 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
765%130g
Omega 6
0.093%0.016g
130 gvs0.016 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
73.5%96g
Carbohydrate
55.3%72g
96 gvs72 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
15%11g
Sugars
0%0g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
11 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
116%44g
Fiber
84.6%32g
44 gvs32 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
137%76.7g
Protein
59.5%33.3g
76.7 gvs33.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
35%0.42mg
Vitamin B1
622%7.46mg
Thiamine
0.42 mgvs7.46 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
75%0.98mg
Vitamin B2
345%4.5mg
Riboflavin
0.98 mgvs4.5 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
175%28mg
Vitamin B3
305%49mg
Niacin, nicotinic acid, niacinamide
28 mgvs49 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
559%28mg
Vitamin B5
389%19.4mg
Pantothenic acid
28 mgvs19.4 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
245%3.2mg
Vitamin B6
131%1.7mg
Pyridoxine
3.2 mgvs1.7 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
235%941μg
Vitamin B9
779%3116μg
Folates and Folic Acid
941 μgvs3116 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
1.65%0.04μg
Cobalamin
0 μgvs0.04 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
6.17%5.56mg
Vitamin C
0.44%0.4mg
Ascorbic acid
5.56 mgvs0.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
691%104mg
Vitamin E
0%0mg
Tocopherols and Tocotrienols
104 mgvs0 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
8.93%10.7μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
10.7 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

27.8%278mg
Calcium
7.54%75.4mg
278 mgvs75.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
807%7.26mg
Copper
65.3%0.59mg
7.26 mgvs0.59 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
189%15mg
Iron
161%13mg
15 mgvs13 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
122%512mg
Magnesium
37.8%159mg
512 mgvs159 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
364%8.37mg
Manganese
34.5%0.79mg
8.37 mgvs0.79 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
655%4584mg
Phosphorus
191%1334mg
4584 mgvs1334 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
99%3374mg
Potassium
70%2385mg
3374 mgvs2385 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
572%315μg
Selenium
58.5%32μg
315 μgvs32 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.79%12mg
Sodium
7.94%119mg
12 mgvs119 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
191%21mg
Zinc
360%39.6mg
21 mgvs39.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.13%4.76g
Water
7.4%274g
4.76 gvs274 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Compressed Yeast:
Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Compressed Yeast:
Comparison of macro-nutrients per 14 ounces:



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