Comparing Nutrients in 7 ounces Yeast VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Yeast	41%	17%	42%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Yeast	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22.2% 645kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	44% 14g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.8g	35% 45.4g	130g per day for Men 19-50 years
Sugars	0% 0g	8.5% 6.17g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	140% 53.4g	55.4% 21g	38g per day for Men 19-50 years
Protein	143% 80.3g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Yeast	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1817% 22mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	611% 7.94mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	499% 79.8mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	536% 26.8mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	229% 2.98mg	121% 1.57mg	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	1161% 4644μg	116% 464μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.8% 0.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.6mg	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	398% 3.58mg	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	54% 4.3mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	179% 4.13mg	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	181% 1264mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	55.7% 1895mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	28.5% 15.7μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	6.75% 101mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	143% 15.8mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Yeast vs Oil Roasted Sunflower Seeds:

• Baker Yeast has 34.3 times more Vitamin B1, 14.3 times more Vitamin B2, 9.7 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6, 10 times more Vitamin B9 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.7 times more Vitamin C, more Vitamin E and 7.8 times more Vitamin K than Baker Yeast.
• Both Baker Yeast as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Yeast vs Oil Roasted Sunflower Seeds:

• Baker Yeast has 2 times more Potassium, 17 times more Sodium and 1.5 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.9 times more Calcium, 4.1 times more Copper, 2 times more Iron, 2.4 times more Magnesium, 6.7 times more Manganese, 1.8 times more Phosphorus and 9.9 times more Selenium than Baker Yeast.

Comparison of macro-nutrients per 7 ounces:

• Baker Yeast has 1.8 times more Carbohydrate, 2.5 times more Fiber and 2 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 6.7 times more Fat, 7.1 times more Saturated Fat, more Omega 3, 2012.2 times more Omega 6 and more Sugars than Baker Yeast.
• Both Baker Yeast as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.