Comparing Nutrients in 500 calories Frontier, Nutritional Yeast VS Cooked Ripe Red Tomatoes

Weight per 500 calories

• Frontier, Nutritional Yeast: 133g
• Cooked Ripe Red Tomatoes: 2778g

Frontier, Nutritional Yeast has 20.8 times more energy per 100g than Cooked Ripe Red Tomatoes. It has high energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Frontier, Nutritional Yeast or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Frontier, Nutritional Yeast	53%	7%	40%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Frontier, Nutritional Yeast	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.26% 4.13g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	NA	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	NA	6.86% 1.17g	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	85.7% 111g	130g per day for Men 19-50 years
Sugars	23% 16.7g	95% 69g	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	50% 36.4g	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	% 32.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	66% 25g	51% 19.4g	38g per day for Men 19-50 years
Protein	119% 66.7g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Frontier, Nutritional Yeast	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	311% 3.73mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4031% 52.4mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	313% 50mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	427% 21.3mg	71.7% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	318% 4.13mg	169% 2.2mg	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	90% 361μg	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	704% 633mg	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	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frontier, Nutritional Yeast	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	16.7% 167mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	NA	231% 2.1mg	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	236% 19mg	8mg per day for Men 19-50 years
Magnesium	NA	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	NA	127% 2.9mg	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	111% 778mg	700mg per day for Men 19-50 years
Potassium	82% 2787mg	178% 6056mg	3400mg per day for Men 19-50 years
Selenium	NA	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	2.8% 41.7mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	NA	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	NA	71% 2621g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frontier, Nutritional Yeast vs Cooked Ripe Red Tomatoes:

• Fortified Nutritional Yeast by Frontier has 3.7 times more Vitamin B1, 85.7 times more Vitamin B2, 3.4 times more Vitamin B3, 6 times more Vitamin B5, 1.9 times more Vitamin B6 and 5.5 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A and more Vitamin C than Fortified Nutritional Yeast by Frontier.

Comparing minerals per 500 calories for Frontier, Nutritional Yeast vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 1.8 times more Calcium, 3.1 times more Iron, 2.2 times more Potassium and 7.3 times more Sodium than Fortified Nutritional Yeast by Frontier.

Comparison of macro-nutrients per 500 calories:

• Fortified Nutritional Yeast by Frontier has 1.3 times more Fiber and 2.5 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.2 times more Carbohydrate and 4.2 times more Sugars than Fortified Nutritional Yeast by Frontier.
• Both Fortified Nutritional Yeast by Frontier and Cooked Ripe Red Tomatoes have similar amounts of Energy per 500 kcal.
• Both Fortified Nutritional Yeast by Frontier as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.