Comparing Nutrients in 500 calories Frontier, Nutritional Yeast VS Baked White Potatoes

Weight per 500 calories

• Frontier, Nutritional Yeast: 133g
• Baked White Potatoes: 544g

Frontier, Nutritional Yeast has 4.1 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Frontier, Nutritional Yeast or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Frontier, Nutritional Yeast	53%	7%	40%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Frontier, Nutritional Yeast	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.26% 4.13g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	NA	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.5% 50g	88% 115g	130g per day for Men 19-50 years
Sugars	23% 16.7g	11.5% 8.3g	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	2.7% 1.96g	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	% 3.42g	g per day for Men 19-50 years
Sucrose	NA	% 2.17g	g per day for Men 19-50 years
Fiber	66% 25g	30% 11.4g	38g per day for Men 19-50 years
Protein	119% 66.7g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Frontier, Nutritional Yeast	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	311% 3.73mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4031% 52.4mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	313% 50mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	427% 21.3mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	318% 4.13mg	88.2% 1.15mg	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	500% 2000μg	51.6% 207μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	76% 68.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frontier, Nutritional Yeast	Baked White Potatoes	Recommended Dietary Allowance
Calcium	16.7% 167mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	NA	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	75% 6mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	NA	35% 147mg	420mg per day for Men 19-50 years
Manganese	NA	44.7% 1.03mg	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	NA	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	82% 2787mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	NA	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	2.8% 41.7mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	NA	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	NA	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frontier, Nutritional Yeast vs Baked White Potatoes:

• Fortified Nutritional Yeast by Frontier has 14.3 times more Vitamin B1, 224.2 times more Vitamin B2, 6 times more Vitamin B3, 10.2 times more Vitamin B5, 3.6 times more Vitamin B6 and 9.7 times more Vitamin B9 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin C than Fortified Nutritional Yeast by Frontier.
• Both Fortified Nutritional Yeast by Frontier as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A in 500 kcal.

Comparing minerals per 500 calories for Frontier, Nutritional Yeast vs Baked White Potatoes:

• Fortified Nutritional Yeast by Frontier has 3.1 times more Calcium and 1.7 times more Iron than Baked Whole White Potatoes.
• Both Fortified Nutritional Yeast by Frontier and Baked Whole White Potatoes have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Fortified Nutritional Yeast by Frontier has 2 times more Sugars, 2.2 times more Fiber and 5.8 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.3 times more Carbohydrate than Fortified Nutritional Yeast by Frontier.
• Both Fortified Nutritional Yeast by Frontier and Baked Whole White Potatoes have similar amounts of Energy per 500 kcal.
• Both Fortified Nutritional Yeast by Frontier as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.