Comparing Nutrients in 5 ounces Compressed Yeast VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Compressed Yeast	27%	14%	59%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Compressed Yeast	Roasted Almonds	Recommended Dietary Allowance
Energy	5.13% 149kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	2.78% 2.7g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.34g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.033% 0.006g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.7g	23% 29.8g	130g per day for Men 19-50 years
Sugars	0% 0g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	30.2% 11.5g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	21.3% 12g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Compressed Yeast	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	222% 2.66mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.95mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	15% 0.19mg	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	278% 1113μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	0% 0mg	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	226% 34mg	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

	Compressed Yeast	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.7% 27mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	173% 1.56mg	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	57.6% 4.6mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	138% 3.16mg	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	68% 476mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	25% 852mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	2.64% 98g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Compressed Yeast VS Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Compressed Yeast versus 5 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Compressed Yeast vs Roasted Almonds:

• 5 ounces of Compressed Yeast have 24.4 times more Vitamin B1, 3.4 times more Vitamin B3, 15.3 times more Vitamin B5, 3.2 times more Vitamin B6 and 14.3 times more Vitamin B9 than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain more Vitamin E than Compressed Baker Yeast.
• Both Compressed Yeast and Roasted Almonds provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Compressed Yeast have insufficient amounts of Vitamin E
• Both Compressed Baker Yeast as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Compressed Yeast vs Roasted Almonds:

• 5 ounces of Compressed Yeast have 4.1 times more Selenium, 10 times more Sodium and 3 times more Zinc than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 14.1 times more Calcium, 7.4 times more Copper, 7 times more Magnesium, 11.2 times more Manganese and 1.4 times more Phosphorus than Compressed Baker Yeast.
• Both Compressed Yeast and Roasted Almonds contain similar levels of Iron and Potassium per five ounces.
• 5 ounces of Compressed Yeast lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry Roasted Almonds contain 5.7 times more Energy, 27.7 times more Fat, 16.8 times more Saturated Fat, 3236.3 times more Omega 6, more Sugars, 1.3 times more Fiber and 2.5 times more Protein than Compressed Baker Yeast.
• Both Compressed Yeast and Roasted Almonds offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Compressed Yeast provide inadequate amounts of Omega 6
• Both Compressed Baker Yeast as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.