Comparing Nutrients in 1 pound 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	51% 1474kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	35.6% 34.5g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	14% 4.54g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	69.8% 91g	130g per day for Men 19-50 years
Sugars	0% 0g	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	321% 122g	103% 39g	38g per day for Men 19-50 years
Protein	328% 183g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Yeast	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4154% 50mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1396% 18mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1140% 182mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1225% 61.2mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	523% 6.8mg	469% 6.1mg	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	2654% 10614μg	257% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13.2% 0.32μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	7.06% 6.35mg	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	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast	Sunflower Seeds	Recommended Dietary Allowance
Calcium	13.6% 136mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	220% 1.98mg	907% 8.16mg	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	123% 9.84mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	61.5% 1.4mg	385% 8.85mg	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	413% 2889mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	127% 4332mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	65% 36μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	15.4% 231mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	327% 36mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• Both Baker Yeast as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.