Comparing Nutrients in 300 calories Frontier, Nutritional Yeast VS Toasted Sunflower Seeds

Weight per 300 calories

• Frontier, Nutritional Yeast: 80g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 1.7 times more energy per unit of mass than Fortified Nutritional Yeast by Frontier, which is very high in comparison to other foods. Frontier, Nutritional Yeast having high energy density.

Discover which food has more nutrients per 300 calories - Frontier, Nutritional Yeast or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Frontier, Nutritional Yeast	53%	7%	40%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Frontier, Nutritional Yeast	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.56% 2.48g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	NA	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	NA	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	13.8% 10g	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	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	39.6% 15g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	71.4% 40g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Frontier, Nutritional Yeast	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	187% 2.24mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2418% 31.4mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	188% 30mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	256% 13mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.48mg	30% 0.39mg	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	300% 1200μg	29% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.75% 0.68mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frontier, Nutritional Yeast	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10% 100mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	NA	99% 0.89mg	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	45% 3.6mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	NA	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	NA	44.5% 1.02mg	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	NA	80% 561mg	700mg per day for Men 19-50 years
Potassium	49% 1672mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	NA	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	NA	0.013% 0.48g	3700g per day for Men 19-50 years

Frontier, Nutritional Yeast VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frontier, Nutritional Yeast or Toasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Frontier, Nutritional Yeast vs Toasted Sunflower Seeds:

• 300 calories of Frontier, Nutritional Yeast have 14.2 times more Vitamin B1, 227.6 times more Vitamin B2, 14.7 times more Vitamin B3, 3.7 times more Vitamin B5, 6.4 times more Vitamin B6 and 10.4 times more Vitamin B9 than Toasted Sunflower Seeds.
• Both Fortified Nutritional Yeast by Frontier as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Frontier, Nutritional Yeast vs Toasted Sunflower Seeds:

• 300 calories of Frontier, Nutritional Yeast have 3.6 times more Calcium and 7 times more Potassium than Toasted Sunflower Seeds.
• Both Frontier, Nutritional Yeast and Toasted Sunflower Seeds contain similar levels of Iron per 300 calories.
• 300 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frontier, Nutritional Yeast have 3 times more Carbohydrate, 2.7 times more Fiber and 4.8 times more Protein than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 11.1 times more Fat and more Saturated Fat than Fortified Nutritional Yeast by Frontier.
• Both Frontier, Nutritional Yeast and Toasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.