Comparing Nutrients in 100 grams Yeast VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Yeast	41%	17%	42%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Yeast	Valencia Oranges	Recommended Dietary Allowance
Energy	11.2% 325kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	7.85% 7.6g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0% 0g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.017g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.7% 41.2g	9.15% 12g	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	70.8% 27g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	72.2% 40.4g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Yeast	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	916% 11mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	308% 4mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	251% 40.2mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	270% 13.5mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	4.85% 0.063mg	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	585% 2340μg	9.75% 39μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.9% 0.07μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.33% 0.3mg	54% 48.5mg	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	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast	Valencia Oranges	Recommended Dietary Allowance
Calcium	3% 30mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	4.1% 0.037mg	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	27% 2.17mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	1% 0.023mg	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	91% 637mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	28% 955mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.9μg	NA	55μg per day for Men 19-50 years
Sodium	3.4% 51mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	72% 7.94mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	2.33% 86.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Yeast vs Valencia Oranges:

• Baker Yeast has 126.3 times more Vitamin B1, 100 times more Vitamin B2, 146.7 times more Vitamin B3, 54 times more Vitamin B5, 23.8 times more Vitamin B6, 60 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and 161.7 times more Vitamin C than Baker Yeast.
• Both Baker Yeast as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Yeast vs Valencia Oranges:

• Baker Yeast has 11.8 times more Copper, 24.1 times more Iron, 5.4 times more Magnesium, 13.6 times more Manganese, 37.5 times more Phosphorus, 5.3 times more Potassium, more Sodium and 132.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Calcium and 17 times more Water than Baker Yeast.

Comparison of macro-nutrients per 100 grams:

• Baker Yeast has 6.6 times more Energy, 25.4 times more Fat, 28.6 times more Saturated Fat, 3.5 times more Carbohydrate, 10.8 times more Fiber and 38.9 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Omega 3 than Baker Yeast.
• Both Baker Yeast as well as Raw Valencia Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 g.