Comparing Nutrients in 500 calories Baked Potato Flesh VS Yeast extract spread

Weight per 500 calories

• Baked Potato Flesh: 538g
• Yeast extract spread: 270g

Yeast extract spread has 2 times more energy per unit of mass than Baked Potatoes Flesh no Salt, which is above average in comparison to other foods. Baked Potato Flesh having average energy density.

Discover which food has more nutrients per 500 calories - Baked Potato Flesh or Yeast extract spread?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Yeast extract spread	52%	4%	44%

Macro Nutrients

	Baked Potato Flesh	Yeast extract spread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	2.5% 2.43g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.36% 0.054g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	42.5% 55g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	5.96% 4.32g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	21.2% 8.06g	46.2% 17.6g	38g per day for Men 19-50 years
Protein	19% 10.5g	115% 64.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Yeast extract spread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	5265% 63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	3638% 47.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	2154% 345mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	249% 12.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	0% 0mg	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	12% 48.4μg	2558% 10232μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	56.3% 1.35μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.5% 69mg	0% 0mg	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	1.43% 0.22mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.34% 1.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Yeast extract spread	Recommended Dietary Allowance
Calcium	2.7% 27mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	128% 1.16mg	73.6% 0.66mg	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	23.5% 1.9mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	116% 486mg	420mg per day for Men 19-50 years
Manganese	37.6% 0.87mg	30.7% 0.71mg	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	38.4% 269mg	40% 281mg	700mg per day for Men 19-50 years
Potassium	62% 2102mg	167% 5676mg	3400mg per day for Men 19-50 years
Selenium	2.93% 1.6μg	136% 74.6μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	609% 9135mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	11% 405g	3% 111g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Yeast Extract Spread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Flesh or Yeast extract spread?

Lets compare vitamin content per 500 calories of Baked Potato Flesh vs Yeast extract spread:

• 500 calories of Baked Potato Flesh have more Vitamin B6 and more Vitamin C than Yeast extract spread.
• While 500 kcal of Yeast extract spread contain 111.9 times more Vitamin B1, 418.9 times more Vitamin B2, 45.9 times more Vitamin B3, 4.2 times more Vitamin B5, 211.5 times more Vitamin B9 and more Vitamin B12 than Baked Potatoes Flesh no Salt.
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin B12
• 500 calories of Yeast extract spread have insufficient amounts of Vitamin B6 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Yeast extract spread have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Baked Potato Flesh vs Yeast extract spread:

• 500 calories of Baked Potato Flesh have 1.7 times more Copper, 1.2 times more Manganese and 3.7 times more Water than Yeast extract spread.
• While 500 kcal of Yeast extract spread contain 6.7 times more Calcium, 5.8 times more Iron, 3.6 times more Magnesium, 2.7 times more Potassium, 46.2 times more Selenium, 339.8 times more Sodium and 7.3 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Yeast extract spread contain similar levels of Phosphorus per 500 calories.
• 500 calories of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Flesh have 2.1 times more Carbohydrate and 2.1 times more Sugars than Yeast extract spread.
• While 500 kcal of Yeast extract spread contain 2.2 times more Fiber and 6.1 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Yeast extract spread offer comparable quantities of Energy per 500 calories.
• Both Baked Potatoes Flesh no Salt as well as Yeast extract spread provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.