Comparing Nutrients in 300 calories Yeast VS Valencia Oranges

Weight per 300 calories

• Yeast: 92g
• Valencia Oranges: 612g

Yeast has 6.6 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Yeast or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Yeast	41%	17%	42%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Yeast	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.24% 7.02g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.92g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.092% 0.016g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	56% 72.8g	130g per day for Men 19-50 years
Sugars	0% 0g	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	65.3% 25g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	66.7% 37.3g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Yeast	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	845% 10mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	284% 3.7mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	232% 37mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	249% 12.5mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	29.7% 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	540% 2160μg	59.7% 239μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.7% 0.065μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	330% 297mg	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	0.31% 0.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.77% 27.7mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	44.7% 0.4mg	25% 0.23mg	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	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	6.12% 0.14mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	26% 882mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	13.3% 7.3μg	NA	55μg per day for Men 19-50 years
Sodium	3.14% 47mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	66.6% 7.33mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	0.13% 4.7g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Yeast vs Valencia Oranges:

• Baker Yeast has 19 times more Vitamin B1, 15.1 times more Vitamin B2, 22.1 times more Vitamin B3, 8.1 times more Vitamin B5, 3.6 times more Vitamin B6 and 9 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and 1072.3 times more Vitamin C than Baker Yeast.
• Both Baker Yeast as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Yeast vs Valencia Oranges:

• Baker Yeast has 1.8 times more Copper, 3.6 times more Iron, 2 times more Manganese, 5.6 times more Phosphorus, more Sodium and 20 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 8.8 times more Calcium and 112.7 times more Water than Baker Yeast.
• Both Baker Yeast and Raw Valencia Oranges have similar amounts of Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baker Yeast has 3.8 times more Fat, 1.6 times more Fiber and 5.9 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Omega 3 and 1.9 times more Carbohydrate than Baker Yeast.
• Both Baker Yeast and Raw Valencia Oranges have similar amounts of Energy per 300 kcal.
• Both Baker Yeast as well as Raw Valencia Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.