Comparing Nutrients in 7 ounces Yeast extract spread VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Yeast extract spread	52%	4%	44%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Yeast extract spread	Sunflower Seeds	Recommended Dietary Allowance
Energy	12.7% 367kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.5g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	7.17% 5.2g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 4.96g	g per day for Men 19-50 years
Fiber	34% 13g	45% 17g	38g per day for Men 19-50 years
Protein	84.6% 47.4g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Yeast extract spread	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3866% 46.4mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2671% 34.7mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1581% 253mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	183% 9.13mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	205% 2.67mg	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	1878% 7513μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	41.3% 0.99μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	465% 69.8mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	13.3% 133mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	397% 3.57mg	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	100% 8mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	168% 3.87mg	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	29.5% 206mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	123% 4167mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	100% 54.8μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	447% 6707mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	75.6% 8.3mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	2.2% 81g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Yeast extract spread vs Sunflower Seeds:

• Yeast extract spread has 15.8 times more Vitamin B1, 49.3 times more Vitamin B2, 15.3 times more Vitamin B3, 4.1 times more Vitamin B5, 16.7 times more Vitamin B9 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin B6, more Vitamin C and more Vitamin E than Yeast extract spread.
• Both Yeast extract spread as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Yeast extract spread vs Sunflower Seeds:

• Yeast extract spread has 3.3 times more Potassium, 375.6 times more Sodium and 8.6 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.3 times more Copper, 1.3 times more Iron, 1.8 times more Magnesium, 7.5 times more Manganese, 6.3 times more Phosphorus and 1.9 times more Selenium than Yeast extract spread.
• Both Yeast extract spread and Dried Sunflower Seed Kernels have similar amounts of Calcium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels contain 3.2 times more Energy, 57.2 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 1.6 times more Sugars and 1.3 times more Fiber than Yeast extract spread.
• Both Yeast extract spread and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate and Protein per 7 oz.
• Both Yeast extract spread as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.