Comparing Nutrients in 300 calories Compressed Yeast VS Baked White Potatoes

Weight per 300 calories

• Compressed Yeast: 286g
• Baked White Potatoes: 326g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Compressed Yeast or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Compressed Yeast	27%	14%	59%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Compressed Yeast	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.43g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	2.17% 0.69g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	0.067% 0.011g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.8% 51.7g	53% 68.7g	130g per day for Men 19-50 years
Sugars	0% 0g	6.9% 5g	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	NA	1.6% 1.17g	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	NA	% 2.05g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	61% 23g	18% 6.85g	38g per day for Men 19-50 years
Protein	43% 24g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Compressed Yeast	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	448% 5.37mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	220% 35mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	53% 0.69mg	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	561% 2243μg	31% 124μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.2% 0.029μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.32% 0.29mg	45.7% 41mg	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	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Compressed Yeast	Baked White Potatoes	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	46% 0.41mg	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	116% 9.3mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	27.2% 114mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	26.8% 0.62mg	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	137% 960mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	50.5% 1717mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	5.7% 85.7mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	259% 28.5mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	5.33% 197g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Compressed Yeast vs Baked White Potatoes:

• Compressed Baker Yeast has 34.3 times more Vitamin B1, 23 times more Vitamin B2, 7.1 times more Vitamin B3, 11.2 times more Vitamin B5, 1.8 times more Vitamin B6 and 18.1 times more Vitamin B9 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 143.8 times more Vitamin C and more Vitamin K than Compressed Baker Yeast.
• Both Compressed Baker Yeast as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Compressed Yeast vs Baked White Potatoes:

• Compressed Baker Yeast has 1.7 times more Calcium, 4.4 times more Iron, 1.3 times more Magnesium, 3.9 times more Phosphorus, 14.2 times more Selenium, 3.8 times more Sodium and 25 times more Zinc than Baked Whole White Potatoes.
• Both Compressed Baker Yeast and Baked Whole White Potatoes have similar amounts of Copper, Manganese, Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Compressed Baker Yeast has 11.1 times more Fat, 3.4 times more Fiber and 3.5 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Omega 3, 1.3 times more Carbohydrate and more Sugars than Compressed Baker Yeast.
• Both Compressed Baker Yeast and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
• Both Compressed Baker Yeast as well as Baked Whole White Potatoes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.