Comparing Nutrients in 500 calories Yeast extract spread VS Tomatoes

Weight per 500 calories

• Yeast extract spread: 270g
• Tomatoes: 2778g

Yeast extract spread has 10.3 times more energy per 100g than Tomatoes. It has above average energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Yeast extract spread or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Yeast extract spread	52%	4%	44%
Tomatoes	17%	9%	74%

Macro Nutrients

	Yeast extract spread	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.43g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	13% 2.22g	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	83% 108g	130g per day for Men 19-50 years
Sugars	5.96% 4.32g	101% 73g	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	52.5% 38g	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	% 34.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	46.2% 17.6g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	115% 64.5g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Yeast extract spread	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5265% 63mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3638% 47.3mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2154% 345mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	249% 12.4mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2558% 10232μg	104% 417μg	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	423% 381mg	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	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast extract spread	Tomatoes	Recommended Dietary Allowance
Calcium	18% 181mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	116% 486mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	30.7% 0.71mg	138% 3.17mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	167% 5676mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	136% 74.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	609% 9135mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	3% 111g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Yeast extract spread vs Tomatoes:

• Yeast extract spread has 61.5 times more Vitamin B1, 89.6 times more Vitamin B2, 20.9 times more Vitamin B3, 5 times more Vitamin B5, 24.6 times more Vitamin B9 and more Vitamin B12 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Yeast extract spread.
• Both Yeast extract spread as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Yeast extract spread vs Tomatoes:

• Yeast extract spread has 1.5 times more Iron, 1.6 times more Magnesium, more Selenium, 65.8 times more Sodium and 2.4 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Calcium, 2.5 times more Copper, 4.5 times more Manganese, 2.4 times more Phosphorus and 23.8 times more Water than Yeast extract spread.
• Both Yeast extract spread and Raw Ripe Red Tomatoes have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Yeast extract spread has 2.6 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.3 times more Fat, more Omega 3, more Omega 6, 2 times more Carbohydrate, 16.9 times more Sugars, more Fructose and 1.9 times more Fiber than Yeast extract spread.
• Both Yeast extract spread and Raw Ripe Red Tomatoes have similar amounts of Energy per 500 kcal.
• Both Yeast extract spread as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.