Comparing Nutrients in 5 ounces Yeast extract spread VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Yeast extract spread	52%	4%	44%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Yeast extract spread	Roasted Almonds	Recommended Dietary Allowance
Energy	9.04% 262kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	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% 0g	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	22.3% 29g	23% 29.8g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	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	0% 0g	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	% 0g	% 0.014g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.73g	g per day for Men 19-50 years
Fiber	24.2% 9.2g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	60.4% 34g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Yeast extract spread	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	2761% 33mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1908% 25mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1130% 181mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	130% 6.52mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	1342% 5367μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29.5% 0.71μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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

	Yeast extract spread	Roasted Almonds	Recommended Dietary Allowance
Calcium	9.5% 95mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	38.6% 0.35mg	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	71.6% 5.73mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	60.7% 255mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	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	21% 147mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	87.5% 2977mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	319% 4791mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	54% 5.94mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	1.57% 58g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Yeast extract spread has 303.6 times more Vitamin B1, 14.6 times more Vitamin B2, 35.1 times more Vitamin B3, 14.3 times more Vitamin B5, 68.8 times more Vitamin B9 and more Vitamin B12 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain more Vitamin B6 and more Vitamin E than Yeast extract spread.
• Both Yeast extract spread as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Yeast extract spread vs Roasted Almonds:

• Yeast extract spread has 2.9 times more Potassium, 13.8 times more Selenium, 1126.7 times more Sodium, 1.3 times more Zinc and 17 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4 times more Calcium, 4.5 times more Copper, 1.6 times more Magnesium, 8.6 times more Manganese and 4.5 times more Phosphorus than Yeast extract spread.
• Both Yeast extract spread and Dry Roasted Almonds have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds contain 3.2 times more Energy, 58.4 times more Fat, more Saturated Fat, more Omega 6, 3 times more Sugars and 1.7 times more Fiber than Yeast extract spread.
• Both Yeast extract spread and Dry Roasted Almonds have similar amounts of Carbohydrate and Protein per 5 oz.
• Both Yeast extract spread as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.