Comparing Nutrients in 100 grams Yeast VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Yeast	41%	17%	42%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Yeast	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.2% 325kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	7.85% 7.6g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.017g	201% 34.2g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	0% 0g	4.3% 3.1g	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	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	NA	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	70.8% 27g	28% 10.6g	38g per day for Men 19-50 years
Protein	72.2% 40.4g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Yeast	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	916% 11mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	308% 4mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	251% 40.2mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	270% 13.5mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	61% 0.79mg	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	58.5% 234μg	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	1.22% 1.1mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3% 30mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	200% 1.8mg	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	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	90% 2.08mg	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	163% 1139mg	700mg per day for Men 19-50 years
Potassium	28% 955mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.9μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	3.4% 51mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	72% 7.94mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Yeast vs Oil Roasted Sunflower Seeds:

• Baker Yeast has 34.3 times more Vitamin B1, 14.3 times more Vitamin B2, 9.7 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6, 10 times more Vitamin B9 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.7 times more Vitamin C, more Vitamin E and 7.8 times more Vitamin K than Baker Yeast.
• Both Baker Yeast as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Yeast vs Oil Roasted Sunflower Seeds:

• Baker Yeast has 2 times more Potassium, 17 times more Sodium and 1.5 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.9 times more Calcium, 4.1 times more Copper, 2 times more Iron, 2.4 times more Magnesium, 6.7 times more Manganese, 1.8 times more Phosphorus and 9.9 times more Selenium than Baker Yeast.

Comparison of macro-nutrients per 100 grams:

• Baker Yeast has 1.8 times more Carbohydrate, 2.5 times more Fiber and 2 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 6.7 times more Fat, 7.1 times more Saturated Fat, more Omega 3, 2012.2 times more Omega 6 and more Sugars than Baker Yeast.
• Both Baker Yeast as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.