Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Compressed Yeast

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Compressed Yeast	27%	14%	59%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Compressed Yeast	Recommended Dietary Allowance
Energy	20.4% 592kcal	3.62% 105kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	0.024% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	14% 18g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	% 0.74g	NA	g per day for Men 19-50 years
Sucrose	% 2.37g	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	21.3% 8.1g	38g per day for Men 19-50 years
Protein	36% 20g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	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	26.7% 0.32mg	157% 1.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	77% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	33% 0.43mg	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	58.5% 234μg	196% 785μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.42% 0.01μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.22% 1.1mg	0.11% 0.1mg	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	242% 36.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Compressed Yeast	Recommended Dietary Allowance
Calcium	8.7% 87mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	16.4% 0.15mg	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	53.5% 4.3mg	40.6% 3.25mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	8.7% 0.2mg	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	163% 1139mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	17.7% 601mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	91% 9.97mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	1.86% 69g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 1.4 times more Vitamin B5, 1.8 times more Vitamin B6, 11 times more Vitamin C, more Vitamin E and more Vitamin K than Compressed Baker Yeast.
• While Compressed Baker Yeast contains 5.9 times more Vitamin B1, 4 times more Vitamin B2, 3 times more Vitamin B3 and 3.4 times more Vitamin B9 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Compressed Baker Yeast have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Oil Roasted Sunflower Seed Kernels have 4.6 times more Calcium, 12.2 times more Copper, 1.3 times more Iron, 3.2 times more Magnesium, 10.4 times more Manganese, 3.4 times more Phosphorus and 9.7 times more Selenium than Compressed Baker Yeast.
• While Compressed Baker Yeast contains 10 times more Sodium, 1.9 times more Zinc and 44.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Compressed Baker Yeast have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 5.6 times more Energy, 27 times more Fat, 29.1 times more Saturated Fat, more Omega 3, 8552 times more Omega 6, 1.3 times more Carbohydrate, more Sugars, 1.3 times more Fiber and 2.4 times more Protein than Compressed Baker Yeast.
• Both Oil Roasted Sunflower Seed Kernels as well as Compressed Baker Yeast have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.