Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Yeast

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Yeast	41%	17%	42%

Macro Nutrients

	Roasted Sunflower Seeds	Yeast	Recommended Dietary Allowance
Energy	91% 2640kcal	51% 1474kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	35.6% 34.5g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	14% 4.54g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	144% 187g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	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	NA	g per day for Men 19-50 years
Fiber	132% 50.3g	321% 122g	38g per day for Men 19-50 years
Protein	157% 87.7g	328% 183g	56g per day for Men 19-50 years

Vitamins

	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	40% 0.48mg	4154% 50mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	1396% 18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	1140% 182mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	1225% 61.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	523% 6.8mg	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	269% 1075μg	2654% 10614μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.2% 0.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	1.5% 1.36mg	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	789% 118mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Yeast	Recommended Dietary Allowance
Calcium	31.8% 318mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	220% 1.98mg	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	215% 17.2mg	123% 9.84mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	61.5% 1.4mg	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	748% 5239mg	413% 2889mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	127% 4332mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	65% 36μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	15.4% 231mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	327% 36mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Yeast per 1 lb

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

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

• 1 pound of Roasted Sunflower Seeds has more Vitamin E and 6.8 times more Vitamin K than Yeast.
• While 1 lb of Baker Yeast contains 103.7 times more Vitamin B1, 16.3 times more Vitamin B2, 5.7 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6, 9.9 times more Vitamin B9 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• 1 pound of Yeast have insufficient amounts of Vitamin E and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Baker Yeast have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Yeast:

• 1 pound of Roasted Sunflower Seeds has 2.3 times more Calcium, 4.2 times more Copper, 1.8 times more Iron, 2.4 times more Magnesium, 6.8 times more Manganese, 1.8 times more Phosphorus and 10 times more Selenium than Yeast.
• While 1 lb of Baker Yeast contains 17 times more Sodium and 1.5 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Yeast contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 1.8 times more Energy, 6.5 times more Fat, 5.2 times more Saturated Fat, more Omega 3, 1928.4 times more Omega 6 and more Sugars than Yeast.
• While 1 lb of Baker Yeast contains 1.7 times more Carbohydrate, 2.4 times more Fiber and 2.1 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Yeast provide inadequate amounts of Omega 3 and Omega 6