Comparing Nutrients in 500 calories Frontier, Nutritional Yeast VS Sunflower Seeds

Weight per 500 calories

• Frontier, Nutritional Yeast: 133g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.6 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.

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

Macros Ratio

	Protein	Fat	Carbs
Frontier, Nutritional Yeast	53%	7%	40%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Frontier, Nutritional Yeast	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.26% 4.13g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	NA	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	NA	116% 19.7g	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	13% 17g	130g per day for Men 19-50 years
Sugars	23% 16.7g	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	66% 25g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	119% 66.7g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Frontier, Nutritional Yeast	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	311% 3.73mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4031% 52.4mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	313% 50mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	427% 21.3mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	318% 4.13mg	88.6% 1.15mg	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	48.6% 194μg	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	1.33% 1.2mg	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	201% 30mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	16.7% 167mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	NA	171% 1.54mg	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	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	NA	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	NA	72.6% 1.67mg	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	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	82% 2787mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	NA	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	2.8% 41.7mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	NA	39% 4.3mg	11mg per day for Men 19-50 years
Water	NA	0.11% 4.05g	3700g per day for Men 19-50 years

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

• Fortified Nutritional Yeast by Frontier has 2.9 times more Vitamin B1, 172.4 times more Vitamin B2, 7 times more Vitamin B3, 22.1 times more Vitamin B5, 3.6 times more Vitamin B6 and 10.3 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• Both Fortified Nutritional Yeast by Frontier as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin C in 500 kcal.

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

• Fortified Nutritional Yeast by Frontier has 2.5 times more Calcium, 1.3 times more Iron and 5 times more Potassium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Fortified Nutritional Yeast by Frontier has 2.9 times more Carbohydrate, 7.4 times more Sugars, 3.4 times more Fiber and 3.7 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.7 times more Fat and more Saturated Fat than Fortified Nutritional Yeast by Frontier.
• Both Fortified Nutritional Yeast by Frontier and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Fortified Nutritional Yeast by Frontier as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.