Comparing Nutrients in 1 kilogram Yeast VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Yeast	41%	17%	42%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Yeast	Sunflower Seeds	Recommended Dietary Allowance
Energy	112% 3250kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	78.5% 76g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	317% 412g	154% 200g	130g per day for Men 19-50 years
Sugars	0% 0g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	708% 269g	226% 86g	38g per day for Men 19-50 years
Protein	722% 404g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Yeast	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9158% 110mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3077% 40mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2513% 402mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2700% 135mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1154% 15mg	1035% 13.5mg	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	5850% 23400μg	568% 2270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29% 0.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.33% 3mg	15.6% 14mg	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	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast	Sunflower Seeds	Recommended Dietary Allowance
Calcium	30% 300mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	484% 4.36mg	2000% 18mg	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	271% 21.7mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	136% 3.12mg	848% 19.5mg	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	910% 6370mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	281% 9550mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	34% 510mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	722% 79.4mg	455% 50mg	11mg per day for Men 19-50 years
Water	1.37% 50.8g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Yeast vs Sunflower Seeds:

• Baker Yeast has 7.4 times more Vitamin B1, 11.3 times more Vitamin B2, 4.8 times more Vitamin B3, 11.9 times more Vitamin B5, 10.3 times more Vitamin B9 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.7 times more Vitamin C and more Vitamin E than Baker Yeast.
• Both Baker Yeast and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 1 kg.
• Both Baker Yeast as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Yeast vs Sunflower Seeds:

• Baker Yeast has 1.5 times more Potassium, 5.7 times more Sodium and 1.6 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Calcium, 4.1 times more Copper, 2.4 times more Iron, 6 times more Magnesium, 6.3 times more Manganese and 6.7 times more Selenium than Baker Yeast.
• Both Baker Yeast and Dried Sunflower Seed Kernels have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baker Yeast has 2.1 times more Carbohydrate, 3.1 times more Fiber and 1.9 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Energy, 6.8 times more Fat, 4.5 times more Saturated Fat, more Omega 3, 1355.9 times more Omega 6 and more Sugars than Baker Yeast.
• Both Baker Yeast as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.