Comparing Nutrients in 100 calories Now, Nutritional Yeast Flakes VS Baked White Potatoes

Weight per 100 calories

• Now, Nutritional Yeast Flakes: 25.7g
• Baked White Potatoes: 109g

Now, Nutritional Yeast Flakes have 4.2 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 100 calories - Now, Nutritional Yeast Flakes or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Now, Nutritional Yeast Flakes	58%	7%	35%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Now, Nutritional Yeast Flakes	Baked White Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	0.17% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.14% 0.043g	32g per day for Men 19-50 years
Omega 3	NA	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	0.31% 0.053g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.6% 8.56g	17.6% 23g	130g per day for Men 19-50 years
Sugars	0% 0g	2.3% 1.66g	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	0.54% 0.39g	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	% 0.68g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	15% 5.7g	6% 2.3g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	Now, Nutritional Yeast Flakes	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.12% 1.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1429% 17mg	4.35% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1319% 17mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	571% 91mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1319% 17mg	17.6% 0.23mg	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	482% 1929μg	10.3% 41.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1667% 40μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	15.2% 13.7mg	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	NA	0.29% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.45% 2.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Now, Nutritional Yeast Flakes	Baked White Potatoes	Recommended Dietary Allowance
Calcium	1.7% 17mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	NA	15.3% 0.14mg	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	18% 1.44mg	8.7% 0.7mg	8mg per day for Men 19-50 years
Magnesium	NA	7% 29.3mg	420mg per day for Men 19-50 years
Manganese	NA	8.93% 0.21mg	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	NA	11.6% 81.5mg	700mg per day for Men 19-50 years
Potassium	15% 514mg	17.4% 591mg	3400mg per day for Men 19-50 years
Selenium	NA	0.99% 0.54μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.51% 7.6mg	1500mg per day for Men 19-50 years
Zinc	NA	3.46% 0.38mg	11mg per day for Men 19-50 years
Water	NA	2.2% 82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Now, Nutritional Yeast Flakes vs Baked White Potatoes:

• Fortified Nutritional Yeast Flakes by Now Foods have 328.7 times more Vitamin B1, 367 times more Vitamin B2, 55.1 times more Vitamin B3, 74.8 times more Vitamin B6, 46.7 times more Vitamin B9 and more Vitamin B12 than Baked Whole White Potatoes.
• Both Fortified Nutritional Yeast Flakes by Now Foods as well as Baked Whole White Potatoes have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Now, Nutritional Yeast Flakes vs Baked White Potatoes:

• Fortified Nutritional Yeast Flakes by Now Foods have 1.6 times more Calcium and 2.1 times more Iron than Baked Whole White Potatoes.
• Both Fortified Nutritional Yeast Flakes by Now Foods and Baked Whole White Potatoes have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Fortified Nutritional Yeast Flakes by Now Foods have 2.5 times more Fiber and 6.3 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.7 times more Carbohydrate and more Sugars than Fortified Nutritional Yeast Flakes by Now Foods.
• Both Fortified Nutritional Yeast Flakes by Now Foods and Baked Whole White Potatoes have similar amounts of Energy per 100 kcal.
• Both Fortified Nutritional Yeast Flakes by Now Foods as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.