Comparing Nutrients in 5 ounces Oat Milk VS Now, Nutritional Yeast Flakes

Macros Ratio

	Protein	Fat	Carbs
Oat Milk	14%	15%	71%
Now, Nutritional Yeast Flakes	58%	7%	35%

Macro Nutrients

	Oat Milk	Now, Nutritional Yeast Flakes	Recommended Dietary Allowance
Energy	2.6% 76kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	4.1% 3.97g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	0% 0g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.7g	36.3% 47.2g	130g per day for Men 19-50 years
Sugars	0.2% 0.14g	0% 0g	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	5.6% 2.13g	83% 31.5g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	141% 79g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	Now, Nutritional Yeast Flakes	Recommended Dietary Allowance
Vitamin A	9.7% 87.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	7879% 95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	7273% 95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	3150% 504mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	7273% 95mg	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	1.7% 6.8μg	2658% 10631μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9190% 221μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	9.73% 58.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.94% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Milk	Now, Nutritional Yeast Flakes	Recommended Dietary Allowance
Calcium	17.5% 175mg	9.45% 95mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	NA	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	12.4% 0.99mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	7% 29.3mg	NA	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	NA	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	12.5% 87.5mg	NA	700mg per day for Men 19-50 years
Potassium	2.07% 70.4mg	83.4% 2835mg	3400mg per day for Men 19-50 years
Selenium	11% 6.1μg	NA	55μg per day for Men 19-50 years
Sodium	4.25% 63.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.44% 0.71mg	NA	11mg per day for Men 19-50 years
Water	3.32% 123g	NA	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oat Milk vs Now, Nutritional Yeast Flakes:

• Oat Milk has more Vitamin D than Fortified Nutritional Yeast Flakes by Now Foods.
• While Fortified Nutritional Yeast Flakes by Now Foods contain 667 times more Vitamin B1, 333.5 times more Vitamin B2, 1778 times more Vitamin B3, more Vitamin B6, 1562.5 times more Vitamin B9 and more Vitamin B12 than Oat Milk.

Comparing minerals per 5 ounces for Oat Milk vs Now, Nutritional Yeast Flakes:

• Oat Milk has 1.9 times more Calcium and more Sodium than Fortified Nutritional Yeast Flakes by Now Foods.
• While Fortified Nutritional Yeast Flakes by Now Foods contain 8 times more Iron and 40.2 times more Potassium than Oat Milk.

Comparison of macro-nutrients per 5 ounces:

• Fortified Nutritional Yeast Flakes by Now Foods contain 7.3 times more Energy, 3.1 times more Fat, 3.4 times more Carbohydrate, 14.8 times more Fiber and 29.3 times more Protein than Oat Milk.
• Both Oat Milk as well as Fortified Nutritional Yeast Flakes by Now Foods have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.