Comparing Nutrients in 7 ounces Yeast extract spread VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Yeast extract spread	52%	4%	44%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Yeast extract spread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12.7% 367kcal	40.5% 1175kcal	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	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% 0g	399% 68g	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	35% 45.4g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	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	0% 0g	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	% 0g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.7g	g per day for Men 19-50 years
Fiber	34% 13g	55.4% 21g	38g per day for Men 19-50 years
Protein	84.6% 47.4g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Yeast extract spread	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	3866% 46.4mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2671% 34.7mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1581% 253mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	183% 9.13mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	1878% 7513μg	116% 464μg	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	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% 0μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast extract spread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	13.3% 133mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	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	100% 8mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	29.5% 206mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	123% 4167mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	100% 54.8μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	447% 6707mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	75.6% 8.3mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	2.2% 81g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Yeast extract spread has 73 times more Vitamin B1, 62.5 times more Vitamin B2, 30.9 times more Vitamin B3, 16.2 times more Vitamin B9 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Vitamin B5, more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Yeast extract spread.
• Both Yeast extract spread 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 extract spread vs Oil Roasted Sunflower Seeds:

• Yeast extract spread has 1.4 times more Magnesium, 4.3 times more Potassium, 1126.7 times more Sodium and 26.6 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Calcium, 7.4 times more Copper, 8 times more Manganese, 11 times more Phosphorus and 2.8 times more Selenium than Yeast extract spread.
• Both Yeast extract spread and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Sunflower Seed Kernels contain 3.2 times more Energy, 57 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 1.9 times more Sugars and 1.6 times more Fiber than Yeast extract spread.
• Both Yeast extract spread and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate and Protein per 7 oz.
• Both Yeast extract spread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.