Comparing Nutrients in 100 calories Cooked Ripe Red Tomatoes VS Yeast extract spread

Weight per 100 calories

• Cooked Ripe Red Tomatoes: 556g
• Yeast extract spread: 54g

Yeast extract spread has 10.3 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is above average in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Cooked Ripe Red Tomatoes or Yeast extract spread?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Yeast extract spread	52%	4%	44%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Yeast extract spread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	8.5% 11g	130g per day for Men 19-50 years
Sugars	19% 14g	1.2% 0.86g	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	10% 7.28g	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	% 6.56g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	10.2% 3.9g	9.25% 3.5g	38g per day for Men 19-50 years
Protein	9.42% 5.28g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Yeast extract spread	Recommended Dietary Allowance
Vitamin A	15% 133μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	1053% 12.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.4% 0.12mg	728% 9.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	431% 69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	49.7% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.8% 0.44mg	0% 0mg	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	18% 72.2μg	512% 2046μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.3% 0.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	141% 127mg	0% 0mg	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	20.7% 3.1mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Yeast extract spread	Recommended Dietary Allowance
Calcium	6.1% 61mg	3.62% 36.2mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	14.7% 0.13mg	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	47.2% 3.78mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	6.13% 0.14mg	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	22.2% 156mg	8.03% 56.2mg	700mg per day for Men 19-50 years
Potassium	35.6% 1211mg	33.4% 1135mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	4.07% 61mg	122% 1827mg	1500mg per day for Men 19-50 years
Zinc	7.07% 0.78mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	14% 524g	0.6% 22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Ripe Red Tomatoes vs Yeast extract spread:

• Cooked Ripe Red Tomatoes have more Vitamin A, more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Yeast extract spread.
• While Yeast extract spread contains 63.2 times more Vitamin B1, 77.4 times more Vitamin B2, 23.3 times more Vitamin B3, 3.5 times more Vitamin B5, 28.3 times more Vitamin B9 and more Vitamin B12 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Yeast extract spread have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Ripe Red Tomatoes vs Yeast extract spread:

• Cooked Ripe Red Tomatoes have 1.7 times more Calcium, 3.1 times more Copper, 1.7 times more Iron, 4.1 times more Manganese, 2.8 times more Phosphorus and 23.7 times more Water than Yeast extract spread.
• While Yeast extract spread contains 1.9 times more Magnesium, 5.4 times more Selenium, 29.9 times more Sodium and 2.9 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Yeast extract spread have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Ripe Red Tomatoes have more Omega 6, 2 times more Carbohydrate, 16 times more Sugars and more Fructose than Yeast extract spread.
• While Yeast extract spread contains 2.4 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Yeast extract spread have similar amounts of Energy and Fiber per 100 kcal.
• Both Cooked Ripe Red Tomatoes as well as Yeast extract spread have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.