Comparing Nutrients in 7 ounces Compressed Yeast VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Compressed Yeast	27%	14%	59%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Compressed Yeast	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.2% 208kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.77g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	37% 12g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	31.4% 41g	130g per day for Men 19-50 years
Sugars	0% 0g	NA	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	42.3% 16g	60% 23g	38g per day for Men 19-50 years
Protein	29.8% 16.7g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Compressed Yeast	Toasted 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	311% 3.73mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.4mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	194% 9.72mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.6% 0.85mg	123% 1.6mg	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	389% 1558μg	118% 472μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	3.1% 2.78mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Compressed Yeast	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	404% 3.64mg	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	80.6% 6.45mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	182% 4.2mg	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	95% 667mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	35% 1193mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	29.2% 16μg	NA	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	180% 19.8mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	3.7% 137g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Compressed Yeast VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Compressed Yeast versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Compressed Yeast vs Toasted Sunflower Seeds:

• 7 ounces of Compressed Yeast have 5.8 times more Vitamin B1, 4 times more Vitamin B2, 2.9 times more Vitamin B3 and 3.3 times more Vitamin B9 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B5 and 1.9 times more Vitamin B6 than Compressed Baker Yeast.
• Both Compressed Baker Yeast as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Compressed Yeast vs Toasted Sunflower Seeds:

• 7 ounces of Compressed Yeast have 1.2 times more Potassium, 10 times more Sodium and 1.9 times more Zinc than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 3 times more Calcium, 12.4 times more Copper, 2.1 times more Iron, 3.2 times more Magnesium, 10.6 times more Manganese and 3.4 times more Phosphorus than Compressed Baker Yeast.
• 7 ounces of Compressed Yeast lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Toasted Sunflower Seed Kernels no Salt contain 5.9 times more Energy, 29.9 times more Fat, 24.5 times more Saturated Fat, more Omega 3, 9347.5 times more Omega 6, 1.4 times more Fiber and 2 times more Protein than Compressed Baker Yeast.
• Both Compressed Yeast and Toasted Sunflower Seeds offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Compressed Yeast provide inadequate amounts of Omega 3 and Omega 6