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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Now, Nutritional Yeast Flakes per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Sunflower Seeds versus 14 oz of Now, Nutritional Yeast Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 oz of Fortified Nutritional Yeast Flakes by Now Foods contain 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.
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Oil Roasted Sunflower Seed Kernels as well as Fortified Nutritional Yeast Flakes by Now Foods have insufficient amounts of Vitamin D in 14 ounces.

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

• 14 ounces of Oil Roasted Sunflower Seeds have 1.3 times more Calcium than Now, Nutritional Yeast Flakes.
• While 14 oz of Fortified Nutritional Yeast Flakes by Now Foods contain 1.3 times more Iron and 4.1 times more Potassium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Sunflower Seeds have 1.5 times more Energy, 18.3 times more Fat, more Saturated Fat and more Sugars than Now, Nutritional Yeast Flakes.
• While 14 oz of Fortified Nutritional Yeast Flakes by Now Foods contain 1.5 times more Carbohydrate, 2.1 times more Fiber and 2.8 times more Protein than Oil Roasted Sunflower Seed Kernels.