Comparing Nutrients in 100 calories Yeast extract spread VS Carrots

Weight per 100 calories

• Yeast extract spread: 54g
• Carrots: 244g

Yeast extract spread has 4.5 times more energy per 100g than Carrots. It has above average energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 100 calories - Yeast extract spread or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Yeast extract spread	52%	4%	44%
Carrots	8%	5%	87%

Macro Nutrients

	Yeast extract spread	Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	0.6% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.3% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.5% 11g	18% 23.4g	130g per day for Men 19-50 years
Sugars	1.2% 0.86g	16% 11.6g	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	1.85% 1.34g	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	% 1.44g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.76g	g per day for Men 19-50 years
Fiber	9.25% 3.5g	18% 6.83g	38g per day for Men 19-50 years
Protein	23% 13g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Yeast extract spread	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	226% 2037μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1053% 12.6mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	728% 9.46mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	431% 69mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.7% 2.5mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	18% 5.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	512% 2046μg	11.6% 46.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.3% 0.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	16% 14.4mg	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	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast extract spread	Carrots	Recommended Dietary Allowance
Calcium	3.62% 36.2mg	8.05% 80.5mg	1000mg per day for Men 19-50 years
Copper	14.7% 0.13mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.8μg	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	27.3% 2.2mg	9.15% 0.73mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	6.97% 29.3mg	420mg per day for Men 19-50 years
Manganese	6.13% 0.14mg	15% 0.35mg	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	8.03% 56.2mg	12% 85.4mg	700mg per day for Men 19-50 years
Potassium	33.4% 1135mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	0.44% 0.24μg	55μg per day for Men 19-50 years
Sodium	122% 1827mg	11.2% 168mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	5.32% 0.59mg	11mg per day for Men 19-50 years
Water	0.6% 22g	5.82% 215g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Yeast extract spread vs Carrots:

• Yeast extract spread has 78.5 times more Vitamin B1, 66.9 times more Vitamin B2, 28.7 times more Vitamin B3, 3.7 times more Vitamin B5, 44.2 times more Vitamin B9 and more Vitamin B12 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Yeast extract spread.
• Both Yeast extract spread as well as Raw Carrots have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Yeast extract spread vs Carrots:

• Yeast extract spread has 1.2 times more Copper, 3 times more Iron, 3.3 times more Magnesium, 1.5 times more Potassium, 61.2 times more Selenium, 10.9 times more Sodium and 3.9 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.2 times more Calcium, 2.5 times more Manganese, 1.5 times more Phosphorus and 9.7 times more Water than Yeast extract spread.

Comparison of macro-nutrients per 100 calories:

• Yeast extract spread has 5.7 times more Protein than Raw Carrots.
• While Raw Carrots contain more Omega 6, 2.1 times more Carbohydrate, 13.4 times more Sugars, more Fructose and 1.9 times more Fiber than Yeast extract spread.
• Both Yeast extract spread and Raw Carrots have similar amounts of Energy per 100 kcal.
• Both Yeast extract spread as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.