Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Compressed Yeast

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Compressed Yeast	27%	14%	59%

Macro Nutrients

	Toasted Sunflower Seeds	Compressed Yeast	Recommended Dietary Allowance
Energy	97% 2808kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	8.9% 8.6g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	3.44% 1.1g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	63% 82g	130g per day for Men 19-50 years
Sugars	NA	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	137% 52g	97% 36.7g	38g per day for Men 19-50 years
Protein	139% 78g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Compressed Yeast	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	711% 8.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	394% 5.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	349% 55.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	445% 22.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	150% 1.95mg	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	270% 1080μg	890% 3561μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	0.5% 0.45mg	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	0% 0mg	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

	Toasted Sunflower Seeds	Compressed Yeast	Recommended Dietary Allowance
Calcium	26% 259mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	74.6% 0.67mg	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	386% 31mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	39.4% 0.91mg	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	750% 5253mg	218% 1524mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	80% 2726mg	3400mg per day for Men 19-50 years
Selenium	NA	67% 36.7μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	411% 45.2mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	8.46% 313g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Compressed Yeast per 1 lb

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

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

• 1 pound of Toasted Sunflower Seeds has 1.4 times more Vitamin B5 and 1.9 times more Vitamin B6 than Compressed Yeast.
• While 1 lb of Compressed Baker Yeast contains 5.8 times more Vitamin B1, 4 times more Vitamin B2, 2.9 times more Vitamin B3 and 3.3 times more Vitamin B9 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Compressed Baker Yeast have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted Sunflower Seeds vs Compressed Yeast:

• 1 pound of Toasted Sunflower Seeds has 3 times more Calcium, 12.4 times more Copper, 2.1 times more Iron, 3.2 times more Magnesium, 10.6 times more Manganese and 3.4 times more Phosphorus than Compressed Yeast.
• While 1 lb of Compressed Baker Yeast contains 10 times more Sodium and 1.9 times more Zinc than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Compressed Yeast contain similar levels of Potassium per one pound.
• 1 pound of Compressed Yeast lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 5.9 times more Energy, 29.9 times more Fat, 24.5 times more Saturated Fat, more Omega 3, 9347.5 times more Omega 6, 1.4 times more Fiber and 2 times more Protein than Compressed Yeast.
• Both Toasted Sunflower Seeds and Compressed Yeast offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Compressed Yeast provide inadequate amounts of Omega 3 and Omega 6