Comparing Nutrients in 500 calories Yeast extract spread VS Hearts Of Palm

Weight per 500 calories

• Yeast extract spread: 270g
• Hearts Of Palm: 435g

Yeast extract spread has 1.6 times more energy per 100g than Hearts Of Palm. It has above average energy density when compared to other foods. Raw Hearts Of Palm having average energy density.

Which food has more nutrients per 500 calories - Yeast extract spread or Hearts Of Palm?

Macros Ratio

	Protein	Fat	Carbs
Yeast extract spread	52%	4%	44%
Hearts Of Palm	9%	2%	89%

Macro Nutrients

	Yeast extract spread	Hearts Of Palm	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.43g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.53% 0.057g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.5% 55g	85.7% 111g	130g per day for Men 19-50 years
Sugars	5.96% 4.32g	103% 74.6g	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	0% 0g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	46.2% 17.6g	17% 6.52g	38g per day for Men 19-50 years
Protein	115% 64.5g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Yeast extract spread	Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.45% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5265% 63mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3638% 47.3mg	60.2% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2154% 345mg	24.5% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	249% 12.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	271% 3.52mg	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	2558% 10232μg	26% 104μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	56.3% 1.35μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	38.6% 34.8mg	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	14.5% 2.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast extract spread	Hearts Of Palm	Recommended Dietary Allowance
Calcium	18% 181mg	7.83% 78.3mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	311% 2.8mg	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	136% 11mg	92% 7.35mg	8mg per day for Men 19-50 years
Magnesium	116% 486mg	10.4% 43.5mg	420mg per day for Men 19-50 years
Manganese	30.7% 0.71mg	NA	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	40% 281mg	87% 609mg	700mg per day for Men 19-50 years
Potassium	167% 5676mg	231% 7852mg	3400mg per day for Men 19-50 years
Selenium	136% 74.6μg	5.53% 3.04μg	55μg per day for Men 19-50 years
Sodium	609% 9135mg	4.06% 61mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	147% 16.2mg	11mg per day for Men 19-50 years
Water	3% 111g	8.17% 302g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Yeast extract spread vs Hearts Of Palm:

• Yeast extract spread has 290.6 times more Vitamin B1, 60.4 times more Vitamin B2, 88.1 times more Vitamin B3, 98.1 times more Vitamin B9 and more Vitamin B12 than Raw Hearts Of Palm.
• While Raw Hearts Of Palm contain more Vitamin B6, more Vitamin C and more Vitamin E than Yeast extract spread.
• Both Yeast extract spread as well as Raw Hearts Of Palm have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Yeast extract spread vs Hearts Of Palm:

• Yeast extract spread has 2.3 times more Calcium, 1.5 times more Iron, 11.2 times more Magnesium, 24.5 times more Selenium and 150.1 times more Sodium than Raw Hearts Of Palm.
• While Raw Hearts Of Palm contain 4.2 times more Copper, 2.2 times more Phosphorus, 1.4 times more Potassium, 1.4 times more Zinc and 2.7 times more Water than Yeast extract spread.

Comparison of macro-nutrients per 500 calories:

• Yeast extract spread has 2.7 times more Fiber and 5.5 times more Protein than Raw Hearts Of Palm.
• While Raw Hearts Of Palm contain 2 times more Carbohydrate and 17.3 times more Sugars than Yeast extract spread.
• Both Yeast extract spread and Raw Hearts Of Palm have similar amounts of Energy per 500 kcal.
• Both Yeast extract spread as well as Raw Hearts Of Palm have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.