Comparing Nutrients in 14 ounces Yeast extract spread VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Yeast extract spread	52%	4%	44%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Yeast extract spread	Baked Red Potatoes	Recommended Dietary Allowance
Energy	25.3% 734kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.3% 81g	60% 77.8g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.8g	g per day for Men 19-50 years
Fiber	68% 25.8g	19% 7.14g	38g per day for Men 19-50 years
Protein	169% 95g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Yeast extract spread	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7731% 93mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5343% 69.5mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3163% 506mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	365% 18.3mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	64.7% 0.84mg	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	3757% 15026μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	82.7% 2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	55.6% 50mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast extract spread	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	26.6% 266mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	76.7% 0.69mg	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	200% 16mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	170% 714mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	30% 0.69mg	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	59% 413mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	245% 8335mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	199% 110μg	NA	55μg per day for Men 19-50 years
Sodium	894% 13415mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	151% 16.6mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	4.4% 162g	8.22% 304g	3700g per day for Men 19-50 years

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

• Yeast extract spread has 324.7 times more Vitamin B1, 350 times more Vitamin B2, 79.9 times more Vitamin B3, 13.5 times more Vitamin B5, 140.2 times more Vitamin B9 and more Vitamin B12 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin B6, more Vitamin C and more Vitamin K than Yeast extract spread.
• Both Yeast extract spread as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 14 oz.

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

• Yeast extract spread has 7.4 times more Calcium, 1.4 times more Copper, 5.8 times more Iron, 6.4 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 3.9 times more Potassium, 281.7 times more Sodium and 10.5 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Water than Yeast extract spread.

Comparison of macro-nutrients per 14 ounces:

• Yeast extract spread has 2.1 times more Energy, 3.6 times more Fiber and 10.4 times more Protein than Baked Whole Red Potatoes.
• Both Yeast extract spread and Baked Whole Red Potatoes have similar amounts of Carbohydrate and Sugars per 14 oz.
• Both Yeast extract spread as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.