Comparing Nutrients in 14 ounces Yeast extract spread VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Yeast extract spread	52%	4%	44%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Yeast extract spread	Valencia Oranges	Recommended Dietary Allowance
Energy	25.3% 734kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.3% 81g	36.3% 47g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	68% 25.8g	26% 9.92g	38g per day for Men 19-50 years
Protein	169% 95g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Yeast extract spread	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7731% 93mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5343% 69.5mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3163% 506mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	365% 18.3mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	19.2% 0.25mg	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	3757% 15026μg	38.7% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	82.7% 2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	214% 192mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast extract spread	Valencia Oranges	Recommended Dietary Allowance
Calcium	26.6% 266mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	16.3% 0.15mg	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	200% 16mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	170% 714mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	3.97% 0.091mg	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	59% 413mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	245% 8335mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	199% 110μg	NA	55μg per day for Men 19-50 years
Sodium	894% 13415mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	151% 16.6mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.4% 162g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Yeast extract spread vs Valencia Oranges:

• Yeast extract spread has 268.7 times more Vitamin B1, 437.5 times more Vitamin B2, 465.3 times more Vitamin B3, 18.4 times more Vitamin B5, 97.1 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, more Vitamin B6 and more Vitamin C than Yeast extract spread.
• Both Yeast extract spread as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Yeast extract spread vs Valencia Oranges:

• Yeast extract spread has 1.7 times more Calcium, 6.6 times more Copper, 44.9 times more Iron, 18 times more Magnesium, 11.3 times more Manganese, 6.1 times more Phosphorus, 11.7 times more Potassium, more Sodium and 69.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.1 times more Water than Yeast extract spread.

Comparison of macro-nutrients per 14 ounces:

• Yeast extract spread has 3.8 times more Energy, 1.7 times more Carbohydrate, 2.6 times more Fiber and 23 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Omega 3 than Yeast extract spread.
• Both Yeast extract spread as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.