Comparing Nutrients in 500 calories Yeast extract spread VS Sunflower Seeds

Weight per 500 calories

• Yeast extract spread: 270g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 3.2 times more energy per unit of mass than Yeast extract spread, which is very high in comparison to other foods. Yeast extract spread having above average energy density.

Which food has more nutrients per 500 calories - Yeast extract spread or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Yeast extract spread	52%	4%	44%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Yeast extract spread	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.43g	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	0% 0g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	42.5% 55g	13% 17g	130g per day for Men 19-50 years
Sugars	5.96% 4.32g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 2.14g	g per day for Men 19-50 years
Fiber	46.2% 17.6g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	115% 64.5g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Yeast extract spread	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	5265% 63mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3638% 47.3mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2154% 345mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	249% 12.4mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	2558% 10232μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	56.3% 1.35μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast extract spread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	18% 181mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	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	136% 11mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	116% 486mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	30.7% 0.71mg	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	40% 281mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	167% 5676mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	136% 74.6μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	609% 9135mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	3% 111g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Yeast extract spread vs Sunflower Seeds:

• Yeast extract spread has 49.9 times more Vitamin B1, 155.6 times more Vitamin B2, 48.3 times more Vitamin B3, 12.9 times more Vitamin B5, 52.6 times more Vitamin B9 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin B6 and more Vitamin E than Yeast extract spread.
• Both Yeast extract spread as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Yeast extract spread vs Sunflower Seeds:

• Yeast extract spread has 2.7 times more Calcium, 2.4 times more Iron, 1.7 times more Magnesium, 10.3 times more Potassium, 1.6 times more Selenium, 1185.5 times more Sodium and 2.6 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Copper, 2.4 times more Manganese and 2 times more Phosphorus than Yeast extract spread.

Comparison of macro-nutrients per 500 calories:

• Yeast extract spread has 3.2 times more Carbohydrate, 1.9 times more Sugars, 2.4 times more Fiber and 3.6 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 18.1 times more Fat, more Saturated Fat and more Omega 6 than Yeast extract spread.
• Both Yeast extract spread and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Yeast extract spread as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.