Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Compressed Yeast

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Compressed Yeast	27%	14%	59%

Macro Nutrients

	Oil Roasted Almonds	Compressed Yeast	Recommended Dietary Allowance
Energy	41.5% 1205kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	3.9% 3.77g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	0.047% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	27.6% 36g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	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	0% 0g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 8.7g	NA	g per day for Men 19-50 years
Fiber	55% 21g	42.3% 16g	38g per day for Men 19-50 years
Protein	75.2% 42g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Compressed Yeast	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	311% 3.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	153% 24.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	194% 9.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	65.6% 0.85mg	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	13.4% 53.6μg	389% 1558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.22% 0.2mg	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	344% 51.5mg	0% 0mg	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

	Oil Roasted Almonds	Compressed Yeast	Recommended Dietary Allowance
Calcium	57.7% 577mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	32.6% 0.29mg	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	91% 7.3mg	80.6% 6.45mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	17.3% 0.4mg	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	132% 925mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	35% 1193mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	180% 19.8mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Compressed Yeast per 7 oz

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

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Compressed Yeast:

• 7 ounces of Oil Roasted Almonds have more Vitamin E than Compressed Yeast.
• While 7 oz of Compressed Baker Yeast contain 20.4 times more Vitamin B1, 1.4 times more Vitamin B2, 3.4 times more Vitamin B3, 21.4 times more Vitamin B5, 3.6 times more Vitamin B6 and 29.1 times more Vitamin B9 than Oil Roasted Almonds.
• 7 ounces of Compressed Yeast have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Compressed Baker Yeast have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Compressed Yeast:

• 7 ounces of Oil Roasted Almonds have 15.3 times more Calcium, 6.5 times more Copper, 6.9 times more Magnesium, 12.3 times more Manganese and 1.4 times more Phosphorus than Compressed Yeast.
• While 7 oz of Compressed Baker Yeast contain 2 times more Selenium, 30 times more Sodium and 3.2 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Compressed Yeast contain similar levels of Iron and Potassium per seven ounces.
• 7 ounces of Compressed Yeast lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 5.8 times more Energy, 29 times more Fat, 17.3 times more Saturated Fat, 3379.8 times more Omega 6, more Sugars, 1.3 times more Fiber and 2.5 times more Protein than Compressed Yeast.
• Both Oil Roasted Almonds and Compressed Yeast offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Compressed Yeast provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Compressed Baker Yeast provide inadequate amounts of Omega 3 in seven ounces.