Comparing Nutrients in 1 kilogram Compressed Yeast VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Compressed Yeast	27%	14%	59%
Almonds	14%	72%	14%

Macro Nutrients

	Compressed Yeast	Almonds	Recommended Dietary Allowance
Energy	36.2% 1050kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	119% 38g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.04g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	139% 181g	166% 216g	130g per day for Men 19-50 years
Sugars	0% 0g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	213% 81g	329% 125g	38g per day for Men 19-50 years
Protein	150% 84g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Compressed Yeast	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1567% 19mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	869% 11.3mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	769% 123mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	980% 49mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	331% 4.3mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1963% 7850μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	0% 0mg	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	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Compressed Yeast	Almonds	Recommended Dietary Allowance
Calcium	19% 190mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	164% 1.48mg	1146% 10.3mg	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	406% 32.5mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	480% 3360mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	177% 6010mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	906% 100mg	284% 31mg	11mg per day for Men 19-50 years
Water	18.6% 690g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Compressed Yeast vs Almonds:

• Compressed Baker Yeast has 9.2 times more Vitamin B1, 3.4 times more Vitamin B3, 10.4 times more Vitamin B5, 3.1 times more Vitamin B6 and 17.8 times more Vitamin B9 than Almonds.
• While Almonds contain more Vitamin E than Compressed Baker Yeast.
• Both Compressed Baker Yeast and Almonds have similar amounts of Vitamin B2 per 1 kg.
• Both Compressed Baker Yeast as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Compressed Yeast vs Almonds:

• Compressed Baker Yeast has 2 times more Selenium, 30 times more Sodium, 3.2 times more Zinc and 15.6 times more Water than Almonds.
• While Almonds contain 14.2 times more Calcium, 7 times more Copper, 6.8 times more Magnesium, 10.9 times more Manganese and 1.4 times more Phosphorus than Compressed Baker Yeast.
• Both Compressed Baker Yeast and Almonds have similar amounts of Iron and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds contain 5.5 times more Energy, 26.3 times more Fat, 15.6 times more Saturated Fat, 3081 times more Omega 6, more Sugars, 1.5 times more Fiber and 2.5 times more Protein than Compressed Baker Yeast.
• Both Compressed Baker Yeast and Almonds have similar amounts of Carbohydrate per 1 kg.
• Both Compressed Baker Yeast as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.