Comparing Nutrients in 1 pound Yeast extract spread VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Yeast extract spread	52%	4%	44%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Yeast extract spread	Valencia Oranges	Recommended Dietary Allowance
Energy	29% 839kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.2% 93g	41.5% 54g	130g per day for Men 19-50 years
Sugars	10% 7.26g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	77.6% 29.5g	30% 11.3g	38g per day for Men 19-50 years
Protein	193% 108g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Yeast extract spread	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8836% 106mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6106% 79.4mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3615% 578mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	417% 21mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	22% 0.29mg	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	4293% 17173μg	44.2% 177μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	94% 2.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	244% 220mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast extract spread	Valencia Oranges	Recommended Dietary Allowance
Calcium	30.4% 304mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	18.6% 0.17mg	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	229% 18.3mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	194% 816mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	51.5% 1.2mg	4.54% 0.1mg	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	67.4% 472mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	280% 9525mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	228% 125μg	NA	55μg per day for Men 19-50 years
Sodium	1022% 15331mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	173% 19mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	5% 186g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Yeast extract spread vs Valencia Oranges:

• Yeast extract spread has 268.7 times more Vitamin B1, 437.5 times more Vitamin B2, 465.3 times more Vitamin B3, 18.4 times more Vitamin B5, 97.1 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, more Vitamin B6 and more Vitamin C than Yeast extract spread.
• Both Yeast extract spread as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Yeast extract spread vs Valencia Oranges:

• Yeast extract spread has 1.7 times more Calcium, 6.6 times more Copper, 44.9 times more Iron, 18 times more Magnesium, 11.3 times more Manganese, 6.1 times more Phosphorus, 11.7 times more Potassium, more Sodium and 69.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.1 times more Water than Yeast extract spread.

Comparison of macro-nutrients per 1 pound:

• Yeast extract spread has 3.8 times more Energy, 1.7 times more Carbohydrate, 2.6 times more Fiber and 23 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Omega 3 than Yeast extract spread.
• Both Yeast extract spread as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.