Comparing Nutrients in 500 calories Yeast extract spread VS Baked Red Potatoes

Weight per 500 calories

• Yeast extract spread: 270g
• Baked Red Potatoes: 575g

Yeast extract spread has 2.1 times more energy per 100g than Baked Red Potatoes. It has above average energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Yeast extract spread or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Yeast extract spread	52%	4%	44%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Yeast extract spread	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.43g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.66% 0.28g	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	86.6% 113g	130g per day for Men 19-50 years
Sugars	5.96% 4.32g	11.3% 8.2g	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	3.5% 2.53g	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	% 3.16g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.6g	g per day for Men 19-50 years
Fiber	46.2% 17.6g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	115% 64.5g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Yeast extract spread	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5265% 63mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3638% 47.3mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2154% 345mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	249% 12.4mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	94% 1.2mg	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	2558% 10232μg	38.8% 155μg	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	80.5% 72.4mg	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	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast extract spread	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	18% 181mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	111% 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	136% 11mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	116% 486mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	30.7% 0.71mg	43.2% 0.99mg	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	59% 414mg	700mg per day for Men 19-50 years
Potassium	167% 5676mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	136% 74.6μg	NA	55μg per day for Men 19-50 years
Sodium	609% 9135mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	3% 111g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Yeast extract spread vs Baked Red Potatoes:

• Yeast extract spread has 152.7 times more Vitamin B1, 164.6 times more Vitamin B2, 37.6 times more Vitamin B3, 6.3 times more Vitamin B5, 65.9 times more Vitamin B9 and more Vitamin B12 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin B6, more Vitamin C and more Vitamin K than Yeast extract spread.
• Both Yeast extract spread as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Yeast extract spread vs Baked Red Potatoes:

• Yeast extract spread has 3.5 times more Calcium, 2.7 times more Iron, 3 times more Magnesium, 1.8 times more Potassium, 132.5 times more Sodium and 4.9 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Copper, 1.4 times more Manganese, 1.5 times more Phosphorus and 4 times more Water than Yeast extract spread.

Comparison of macro-nutrients per 500 calories:

• Yeast extract spread has 1.7 times more Fiber and 4.9 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Omega 3, 2 times more Carbohydrate and 1.9 times more Sugars than Yeast extract spread.
• Both Yeast extract spread and Baked Whole Red Potatoes have similar amounts of Energy per 500 kcal.
• Both Yeast extract spread as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.