Comparing Nutrients in 1 kilogram Now, Nutritional Yeast Flakes VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Now, Nutritional Yeast Flakes	58%	7%	35%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Now, Nutritional Yeast Flakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	134% 3889kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	NA	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	NA	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 333g	176% 229g	130g per day for Men 19-50 years
Sugars	0% 0g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	584% 222g	279% 106g	38g per day for Men 19-50 years
Protein	993% 556g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Now, Nutritional Yeast Flakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55583% 667mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51308% 667mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22225% 3556mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51308% 667mg	609% 7.9mg	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	18750% 75000μg	585% 2340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	64833% 1556μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Now, Nutritional Yeast Flakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	66.7% 667mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	NA	2004% 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	700% 56mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	NA	302% 1270mg	420mg per day for Men 19-50 years
Manganese	NA	904% 21mg	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	NA	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	588% 20000mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	NA	1422% 782μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	NA	474% 52mg	11mg per day for Men 19-50 years
Water	NA	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Now, Nutritional Yeast Flakes vs Oil Roasted Sunflower Seeds:

• Fortified Nutritional Yeast Flakes by Now Foods have 208.4 times more Vitamin B1, 238.2 times more Vitamin B2, 86.1 times more Vitamin B3, 84.2 times more Vitamin B6, 32.1 times more Vitamin B9 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• Both Fortified Nutritional Yeast Flakes by Now Foods as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Now, Nutritional Yeast Flakes vs Oil Roasted Sunflower Seeds:

• Fortified Nutritional Yeast Flakes by Now Foods have 1.3 times more Iron and 4.1 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Calcium than Fortified Nutritional Yeast Flakes by Now Foods.

Comparison of macro-nutrients per 1 kilogram:

• Fortified Nutritional Yeast Flakes by Now Foods have 1.5 times more Carbohydrate, 2.1 times more Fiber and 2.8 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Energy, 18.3 times more Fat, more Saturated Fat and more Sugars than Fortified Nutritional Yeast Flakes by Now Foods.
• Both Fortified Nutritional Yeast Flakes by Now Foods as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.