Comparing Nutrients in 7 ounces Frontier, Nutritional Yeast VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Frontier, Nutritional Yeast	53%	7%	40%
Almonds	14%	72%	14%

Macro Nutrients

	Frontier, Nutritional Yeast	Almonds	Recommended Dietary Allowance
Energy	25.7% 744kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	6.34% 6.15g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	NA	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.2% 74.4g	33% 42.8g	130g per day for Men 19-50 years
Sugars	34.2% 25g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	98% 37.3g	65.3% 25g	38g per day for Men 19-50 years
Protein	177% 99g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Frontier, Nutritional Yeast	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	463% 5.56mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5999% 78mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	465% 74.4mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	635% 31.8mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	473% 6.15mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	744% 2977μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frontier, Nutritional Yeast	Almonds	Recommended Dietary Allowance
Calcium	25% 248mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	NA	227% 2.05mg	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	112% 8.93mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	NA	128% 536mg	420mg per day for Men 19-50 years
Manganese	NA	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	136% 955mg	700mg per day for Men 19-50 years
Potassium	122% 4148mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	4.14% 62mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	NA	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	NA	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frontier, Nutritional Yeast vs Almonds:

• Fortified Nutritional Yeast by Frontier has 13.7 times more Vitamin B1, 34.5 times more Vitamin B2, 10.4 times more Vitamin B3, 34 times more Vitamin B5, 22.6 times more Vitamin B6 and 34.1 times more Vitamin B9 than Almonds.
• Both Fortified Nutritional Yeast by Frontier as well as Almonds have insufficient amounts of Vitamin A and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Frontier, Nutritional Yeast vs Almonds:

• Fortified Nutritional Yeast by Frontier has 1.2 times more Iron, 2.9 times more Potassium and 31.3 times more Sodium than Almonds.
• While Almonds contain 2.2 times more Calcium than Fortified Nutritional Yeast by Frontier.

Comparison of macro-nutrients per 7 ounces:

• Fortified Nutritional Yeast by Frontier has 1.7 times more Carbohydrate, 2.9 times more Sugars, 1.5 times more Fiber and 2.4 times more Protein than Almonds.
• While Almonds contain 1.5 times more Energy, 16.1 times more Fat and more Saturated Fat than Fortified Nutritional Yeast by Frontier.
• Both Fortified Nutritional Yeast by Frontier as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.