Comparing Nutrients in 14 ounces Toasted Sunflower Seeds VS Yeast

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Yeast	41%	17%	42%

Macro Nutrients

	Toasted Sunflower Seeds	Yeast	Recommended Dietary Allowance
Energy	84.7% 2457kcal	44.5% 1290kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	31% 30.2g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	12.4% 3.97g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	873% 148g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	126% 164g	130g per day for Men 19-50 years
Sugars	NA	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	120% 45.6g	281% 107g	38g per day for Men 19-50 years
Protein	122% 68.3g	287% 161g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Yeast	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	3635% 43.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	1221% 16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	997% 160mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	1072% 53.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	458% 5.95mg	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	236% 945μg	2322% 9287μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.6% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	1.32% 1.2mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Yeast	Recommended Dietary Allowance
Calcium	22.6% 226mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	192% 1.73mg	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	338% 27mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	54% 1.24mg	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	657% 4596mg	361% 2528mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	111% 3790mg	3400mg per day for Men 19-50 years
Selenium	NA	57% 31.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	13.5% 202mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	286% 31.5mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Yeast per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Sunflower Seeds versus 14 oz of Yeast to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Toasted Sunflower Seeds vs Yeast:

• 14 oz of Baker Yeast contain 33.8 times more Vitamin B1, 14 times more Vitamin B2, 9.6 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6, 9.8 times more Vitamin B9 and more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Toasted Sunflower Seed Kernels no Salt as well as Baker Yeast have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Toasted Sunflower Seeds vs Yeast:

• 14 ounces of Toasted Sunflower Seeds have 1.9 times more Calcium, 4.2 times more Copper, 3.1 times more Iron, 2.4 times more Magnesium, 6.8 times more Manganese and 1.8 times more Phosphorus than Yeast.
• While 14 oz of Baker Yeast contain 1.9 times more Potassium, 17 times more Sodium and 1.5 times more Zinc than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Sunflower Seeds have 1.9 times more Energy, 7.5 times more Fat, 5.9 times more Saturated Fat, more Omega 3 and 2199.4 times more Omega 6 than Yeast.
• While 14 oz of Baker Yeast contain 2 times more Carbohydrate, 2.3 times more Fiber and 2.3 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• 14 ounces of Yeast provide inadequate amounts of Omega 3 and Omega 6