Comparing Nutrients in 300 calories Compressed Yeast VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Compressed Yeast: 286g
• Cooked Ripe Red Tomatoes: 1667g

Compressed Yeast has 5.8 times more energy per 100g than Cooked Ripe Red Tomatoes. It has average energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Compressed Yeast or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Compressed Yeast	27%	14%	59%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Compressed Yeast	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.43g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	2.17% 0.69g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.067% 0.011g	4.1% 0.7g	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	51.4% 67g	130g per day for Men 19-50 years
Sugars	0% 0g	57.2% 41.5g	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	30% 22g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	61% 23g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	43% 24g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Compressed Yeast	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	448% 5.37mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	220% 35mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	101% 1.3mg	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	54% 217μg	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	422% 380mg	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	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Compressed Yeast	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	139% 1.25mg	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	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	27.2% 114mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	76% 1.75mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	50.5% 1717mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	5.7% 85.7mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	259% 28.5mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	5.33% 197g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Compressed Yeast vs Cooked Ripe Red Tomatoes:

• Compressed Baker Yeast has 9 times more Vitamin B1, 8.8 times more Vitamin B2, 4 times more Vitamin B3, 6.5 times more Vitamin B5 and 10.4 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 1330 times more Vitamin C, more Vitamin E and more Vitamin K than Compressed Baker Yeast.
• Both Compressed Baker Yeast and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B6 per 300 kcal.
• Both Compressed Baker Yeast as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Compressed Yeast vs Cooked Ripe Red Tomatoes:

• Compressed Baker Yeast has 2.1 times more Phosphorus, 2.8 times more Selenium and 12.2 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.4 times more Calcium, 3 times more Copper, 1.3 times more Magnesium, 3.1 times more Manganese, 2.1 times more Potassium, 2.1 times more Sodium and 8 times more Water than Compressed Baker Yeast.
• Both Compressed Baker Yeast and Cooked Ripe Red Tomatoes have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Compressed Baker Yeast has 3 times more Fat, 2 times more Fiber and 1.5 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 61.3 times more Omega 6, 1.3 times more Carbohydrate and more Sugars than Compressed Baker Yeast.
• Both Compressed Baker Yeast and Cooked Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Compressed Baker Yeast as well as Cooked Ripe Red Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.