Comparing Nutrients in 300 calories Yeast VS Seasoned Dry Bread Crumbs

Weight per 300 calories

• Yeast: 92g
• Seasoned Dry Bread Crumbs: 78.3g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Yeast or Seasoned Dry Bread Crumbs ?

Macros Ratio

	Protein	Fat	Carbs
Yeast	41%	17%	42%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Yeast	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.24% 7.02g	4.43% 4.3g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.92g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.092% 0.016g	9.6% 1.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.27% 0.78mg	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	41.3% 53.6g	130g per day for Men 19-50 years
Sugars	0% 0g	6.2% 4.5g	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	2.14% 1.55g	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	% 1.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	65.3% 25g	10% 3.84g	38g per day for Men 19-50 years
Protein	66.7% 37.3g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Yeast	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.87% 7.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	845% 10mg	62.7% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	284% 3.7mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	232% 37mg	30% 4.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	249% 12.5mg	9.76% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	10.3% 0.13mg	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	540% 2160μg	23.3% 93μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.7% 0.065μg	11.4% 0.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	2.35% 2.1mg	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	1.36% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.31% 0.37μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	2.77% 27.7mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	44.7% 0.4mg	21.2% 0.19mg	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	25% 2mg	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	8.58% 36mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	33.5% 0.77mg	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	84% 588mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	26% 882mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	13.3% 7.3μg	35% 19.3μg	55μg per day for Men 19-50 years
Sodium	3.14% 47mg	110% 1645mg	1500mg per day for Men 19-50 years
Zinc	66.6% 7.33mg	10% 1.12mg	11mg per day for Men 19-50 years
Water	0.13% 4.7g	0.13% 4.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Yeast vs Seasoned Dry Bread Crumbs :

• Baker Yeast has 13.5 times more Vitamin B1, 11.4 times more Vitamin B2, 7.7 times more Vitamin B3, 25.5 times more Vitamin B5, 10.3 times more Vitamin B6 and 23.2 times more Vitamin B9 than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 4.2 times more Vitamin B12 and 97.6 times more Vitamin K than Baker Yeast.
• Both Baker Yeast as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Yeast vs Seasoned Dry Bread Crumbs :

• Baker Yeast has 2.1 times more Copper, 1.4 times more Magnesium, 4.2 times more Phosphorus, 4.9 times more Potassium and 6.5 times more Zinc than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 5.1 times more Calcium, 1.9 times more Iron, 2.7 times more Manganese, 2.7 times more Selenium and 34.9 times more Sodium than Baker Yeast.

Comparison of macro-nutrients per 300 calories:

• Baker Yeast has 1.6 times more Fat, 6.5 times more Fiber and 3.4 times more Protein than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain more Omega 3, 104 times more Omega 6, 1.4 times more Carbohydrate and more Sugars than Baker Yeast.
• Both Baker Yeast and Seasoned Grated Dry Bread Crumbs have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Baker Yeast as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.