Comparing Nutrients in 5 ounces Compressed Yeast VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Compressed Yeast	27%	14%	59%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Compressed Yeast	Brazilnuts	Recommended Dietary Allowance
Energy	5.13% 149kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	2.78% 2.7g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.34g	71.5% 23g	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	0.033% 0.006g	203% 34.5g	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	13% 16.6g	130g per day for Men 19-50 years
Sugars	0% 0g	4.56% 3.3g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.3g	g per day for Men 19-50 years
Fiber	30.2% 11.5g	28% 10.6g	38g per day for Men 19-50 years
Protein	21.3% 12g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Compressed Yeast	Brazilnuts	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	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.95mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	11% 0.14mg	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	7.8% 31μg	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	1.1% 0.99mg	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	53.4% 8mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	2.7% 27mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	275% 2.47mg	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	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	75.4% 1.73mg	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	147% 1028mg	700mg per day for Men 19-50 years
Potassium	25% 852mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	4941% 2717μg	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	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	2.64% 98g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Compressed Yeast VS Brazilnuts per 5 oz

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

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

• 5 ounces of Compressed Yeast have 3 times more Vitamin B1, 32.3 times more Vitamin B2, 41.7 times more Vitamin B3, 26.6 times more Vitamin B5, 4.3 times more Vitamin B6 and 35.7 times more Vitamin B9 than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain more Vitamin E than Compressed Baker Yeast.
• 5 ounces of Compressed Yeast have insufficient amounts of Vitamin E
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Compressed Baker Yeast as well as Dried Brazilnuts 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 Brazilnuts:

• 5 ounces of Compressed Yeast have 1.3 times more Iron, 10 times more Sodium and 2.5 times more Zinc than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 8.4 times more Calcium, 11.8 times more Copper, 9.4 times more Magnesium, 6.1 times more Manganese, 2.2 times more Phosphorus and 236.7 times more Selenium than Compressed Baker Yeast.
• Both Compressed Yeast and Brazilnuts contain similar levels of Potassium per five ounces.
• 5 ounces of Compressed Yeast lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Compressed Yeast have 1.5 times more Carbohydrate than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 6.3 times more Energy, 35.3 times more Fat, 66.4 times more Saturated Fat, more Omega 3, 6090.8 times more Omega 6, more Sugars and 1.7 times more Protein than Compressed Baker Yeast.
• Both Compressed Yeast and Brazilnuts offer comparable quantities of Fiber per five ounces.
• 5 ounces of Compressed Yeast provide inadequate amounts of Omega 3 and Omega 6