Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Yeast

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Yeast	41%	17%	42%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Yeast	Recommended Dietary Allowance
Energy	204% 5920kcal	112% 3250kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	78.5% 76g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	317% 412g	130g per day for Men 19-50 years
Sugars	43% 31g	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	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	708% 269g	38g per day for Men 19-50 years
Protein	358% 201g	722% 404g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Yeast	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	9158% 110mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	3077% 40mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	2513% 402mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	2700% 135mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	1154% 15mg	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	585% 2340μg	5850% 23400μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29% 0.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.2% 11mg	3.33% 3mg	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	2422% 363mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Yeast	Recommended Dietary Allowance
Calcium	87% 870mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	484% 4.36mg	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	535% 42.8mg	271% 21.7mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	136% 3.12mg	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	1627% 11390mg	910% 6370mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	281% 9550mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	34% 510mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	722% 79.4mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	1.37% 50.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Yeast per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Yeast to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has more Vitamin E and 7.8 times more Vitamin K than Yeast.
• While 1 kg of Baker Yeast contains 34.3 times more Vitamin B1, 14.3 times more Vitamin B2, 9.7 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6, 10 times more Vitamin B9 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• 1 kilogram of Yeast have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Baker Yeast have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Yeast:

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.9 times more Calcium, 4.1 times more Copper, 2 times more Iron, 2.4 times more Magnesium, 6.7 times more Manganese, 1.8 times more Phosphorus and 9.9 times more Selenium than Yeast.
• While 1 kg of Baker Yeast contains 2 times more Potassium, 17 times more Sodium and 1.5 times more Zinc than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.8 times more Energy, 6.7 times more Fat, 7.1 times more Saturated Fat, more Omega 3, 2012.2 times more Omega 6 and more Sugars than Yeast.
• While 1 kg of Baker Yeast contains 1.8 times more Carbohydrate, 2.5 times more Fiber and 2 times more Protein than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Yeast provide inadequate amounts of Omega 3 and Omega 6