Comparing Nutrients in 7 ounces Baked Potato Flesh VS Compressed Yeast

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Compressed Yeast	27%	14%	59%

Macro Nutrients

	Baked Potato Flesh	Compressed Yeast	Recommended Dietary Allowance
Energy	6.36% 185kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	3.9% 3.77g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.047% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	27.6% 36g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	0% 0g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	42.3% 16g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Compressed Yeast	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	311% 3.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	153% 24.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	194% 9.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	65.6% 0.85mg	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	4.47% 18μg	389% 1558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28.2% 25.4mg	0.22% 0.2mg	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	0.53% 0.079mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Compressed Yeast	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	32.6% 0.29mg	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	8.7% 0.69mg	80.6% 6.45mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	17.3% 0.4mg	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	14% 99mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	35% 1193mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	180% 19.8mg	11mg per day for Men 19-50 years
Water	4.05% 150g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Compressed Yeast per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Compressed Yeast to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Compressed Yeast:

• 7 ounces of Baked Potato Flesh have 128 times more Vitamin C than Compressed Yeast.
• While 7 oz of Compressed Baker Yeast contain 17.9 times more Vitamin B1, 53.8 times more Vitamin B2, 8.8 times more Vitamin B3, 8.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 87.2 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 7 ounces of Compressed Yeast have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Compressed Baker Yeast have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Compressed Yeast:

• 7 ounces of Baked Potato Flesh have 1.5 times more Copper than Compressed Yeast.
• While 7 oz of Compressed Baker Yeast contain 9.3 times more Iron, 1.6 times more Magnesium, 6.7 times more Phosphorus, 1.5 times more Potassium, 27 times more Selenium, 6 times more Sodium and 34.4 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Compressed Yeast contain similar levels of Manganese per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Baked Potatoes Flesh no Salt as well as Compressed Baker Yeast lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Flesh have more Sugars than Compressed Yeast.
• While 7 oz of Compressed Baker Yeast contain 5.4 times more Fiber and 4.3 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Compressed Yeast offer comparable quantities of Energy and Carbohydrate per seven ounces.
• Both Baked Potatoes Flesh no Salt as well as Compressed Baker Yeast provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.