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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Now, Nutritional Yeast Flakes	58%	7%	35%

Macro Nutrients

	Toasted Sunflower Seeds	Now, Nutritional Yeast Flakes	Recommended Dietary Allowance
Energy	84.7% 2457kcal	53.2% 1544kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	0% 0g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	NA	1.6g per day for Men 19-50 years
Omega 6	873% 148g	NA	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	102% 132g	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	232% 88g	38g per day for Men 19-50 years
Protein	122% 68.3g	394% 221g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	107% 1.3mg	22061% 265mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	20364% 265mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	8821% 1411mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	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	236% 945μg	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	6.17% 5.56mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Now, Nutritional Yeast Flakes	Recommended Dietary Allowance
Calcium	22.6% 226mg	26.5% 265mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	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	338% 27mg	278% 22.2mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	NA	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	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	657% 4596mg	NA	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	233% 7938mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	NA	11mg per day for Men 19-50 years
Water	0.11% 3.97g	NA	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Toasted 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 Toasted Sunflower Seeds vs Now, Nutritional Yeast Flakes:

• 14 oz of Fortified Nutritional Yeast Flakes by Now Foods contain 205.2 times more Vitamin B1, 234 times more Vitamin B2, 84.7 times more Vitamin B3, 82.9 times more Vitamin B6, 31.5 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 Fortified Nutritional Yeast Flakes by Now Foods have insufficient amounts of Vitamin D in 14 ounces.

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

• 14 ounces of Toasted Sunflower Seeds have 1.2 times more Iron than Now, Nutritional Yeast Flakes.
• While 14 oz of Fortified Nutritional Yeast Flakes by Now Foods contain 4.1 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Now, Nutritional Yeast Flakes contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Sunflower Seeds have 1.6 times more Energy, 20.3 times more Fat and more Saturated Fat than Now, Nutritional Yeast Flakes.
• While 14 oz of Fortified Nutritional Yeast Flakes by Now Foods contain 1.6 times more Carbohydrate, 1.9 times more Fiber and 3.2 times more Protein than Toasted Sunflower Seed Kernels no Salt.