Comparing Nutrients in 14 ounces Baked Red Potatoes VS Compressed Yeast

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Compressed Yeast	27%	14%	59%

Macro Nutrients

	Baked Red Potatoes	Compressed Yeast	Recommended Dietary Allowance
Energy	12% 345kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	7.77% 7.54g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.093% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	55.3% 72g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	84.6% 32g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Compressed Yeast	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	622% 7.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	345% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	305% 49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	389% 19.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	131% 1.7mg	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	26.8% 107μg	779% 3116μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	0.44% 0.4mg	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	2.1% 0.32mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Compressed Yeast	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	65.3% 0.59mg	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	34.7% 2.78mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	34.5% 0.79mg	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	41% 286mg	191% 1334mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	70% 2385mg	3400mg per day for Men 19-50 years
Selenium	NA	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	360% 39.6mg	11mg per day for Men 19-50 years
Water	8.22% 304g	7.4% 274g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Compressed Yeast:

• Baked Whole Red Potatoes have 126 times more Vitamin C and more Vitamin K than Compressed Baker Yeast.
• While Compressed Baker Yeast contains 26.1 times more Vitamin B1, 22.6 times more Vitamin B2, 7.7 times more Vitamin B3, 14.4 times more Vitamin B5, 2 times more Vitamin B6 and 29.1 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Compressed Baker Yeast have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Compressed Yeast:

• Compressed Baker Yeast contains 2.1 times more Calcium, 4.6 times more Iron, 1.4 times more Magnesium, 4.7 times more Phosphorus, 2.5 times more Sodium and 24.9 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Compressed Baker Yeast have similar amounts of Copper, Manganese, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have more Sugars than Compressed Baker Yeast.
• While Compressed Baker Yeast contains 12.7 times more Fat, 4.5 times more Fiber and 3.7 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Compressed Baker Yeast have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Baked Whole Red Potatoes as well as Compressed Baker Yeast have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.