Comparing Nutrients in 1 pound Now, Nutritional Yeast Flakes VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Now, Nutritional Yeast Flakes	58%	7%	35%
Almonds	14%	72%	14%

Macro Nutrients

	Now, Nutritional Yeast Flakes	Almonds	Recommended Dietary Allowance
Energy	61% 1764kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	NA	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	75% 98g	130g per day for Men 19-50 years
Sugars	0% 0g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	265% 101g	149% 56.7g	38g per day for Men 19-50 years
Protein	450% 252g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Now, Nutritional Yeast Flakes	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25212% 303mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23273% 303mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10081% 1613mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23273% 303mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8505% 34019μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29408% 706μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	NA	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Now, Nutritional Yeast Flakes	Almonds	Recommended Dietary Allowance
Calcium	30.3% 303mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	NA	520% 4.68mg	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	318% 25.4mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	NA	292% 1225mg	420mg per day for Men 19-50 years
Manganese	NA	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	312% 2182mg	700mg per day for Men 19-50 years
Potassium	267% 9072mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	NA	129% 14mg	11mg per day for Men 19-50 years
Water	NA	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Now, Nutritional Yeast Flakes vs Almonds:

• Fortified Nutritional Yeast Flakes by Now Foods have 325.4 times more Vitamin B1, 58.6 times more Vitamin B2, 98.3 times more Vitamin B3, 486.9 times more Vitamin B6, 170.5 times more Vitamin B9 and more Vitamin B12 than Almonds.
• Both Fortified Nutritional Yeast Flakes by Now Foods as well as Almonds have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Now, Nutritional Yeast Flakes vs Almonds:

• Fortified Nutritional Yeast Flakes by Now Foods have 1.5 times more Iron and 2.7 times more Potassium than Almonds.
• While Almonds contain 4 times more Calcium than Fortified Nutritional Yeast Flakes by Now Foods.

Comparison of macro-nutrients per 1 pound:

• Fortified Nutritional Yeast Flakes by Now Foods have 1.5 times more Carbohydrate, 1.8 times more Fiber and 2.6 times more Protein than Almonds.
• While Almonds contain 1.5 times more Energy, 17.8 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 Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.