Comparing Nutrients in 500 calories Frontier, Nutritional Yeast VS Oranges

Weight per 500 calories

• Frontier, Nutritional Yeast: 133g
• Oranges: 1064g

Frontier, Nutritional Yeast has 8 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Frontier, Nutritional Yeast or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Frontier, Nutritional Yeast	53%	7%	40%
Oranges	7%	2%	91%

Macro Nutrients

	Frontier, Nutritional Yeast	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.26% 4.13g	1.3% 1.28g	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	NA	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	NA	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.5% 50g	96% 125g	130g per day for Men 19-50 years
Sugars	23% 16.7g	137% 99g	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	66% 25g	67% 25.5g	38g per day for Men 19-50 years
Protein	119% 66.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Frontier, Nutritional Yeast	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	311% 3.73mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4031% 52.4mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	313% 50mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	427% 21.3mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	318% 4.13mg	49% 0.64mg	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	500% 2000μg	79.8% 319μg	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	629% 566mg	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	12.8% 1.9mg	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

	Frontier, Nutritional Yeast	Oranges	Recommended Dietary Allowance
Calcium	16.7% 167mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	NA	53% 0.48mg	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	75% 6mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	NA	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	NA	11.6% 0.27mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	82% 2787mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	NA	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	2.8% 41.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	NA	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frontier, Nutritional Yeast vs Oranges:

• Fortified Nutritional Yeast by Frontier has 4 times more Vitamin B1, 123.1 times more Vitamin B2, 16.7 times more Vitamin B3, 8 times more Vitamin B5, 6.5 times more Vitamin B6 and 6.3 times more Vitamin B9 than Raw Oranges.
• While Raw Oranges contain more Vitamin A and more Vitamin C than Fortified Nutritional Yeast by Frontier.

Comparing minerals per 500 calories for Frontier, Nutritional Yeast vs Oranges:

• Fortified Nutritional Yeast by Frontier has 5.6 times more Iron and 1.4 times more Potassium than Raw Oranges.
• While Raw Oranges contain 2.6 times more Calcium than Fortified Nutritional Yeast by Frontier.

Comparison of macro-nutrients per 500 calories:

• Fortified Nutritional Yeast by Frontier has 6.7 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.5 times more Carbohydrate and 6 times more Sugars than Fortified Nutritional Yeast by Frontier.
• Both Fortified Nutritional Yeast by Frontier and Raw Oranges have similar amounts of Energy and Fiber per 500 kcal.
• Both Fortified Nutritional Yeast by Frontier as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.