Comparing Nutrients in 100 grams Canned Potatoes VS Yeast extract spread

Macros Ratio

	Protein	Fat	Carbs
Canned Potatoes	9%	3%	88%
Yeast extract spread	52%	4%	44%

Macro Nutrients

	Canned Potatoes	Yeast extract spread	Recommended Dietary Allowance
Energy	2.07% 60kcal	6.38% 185kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.063g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.6g	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	0.81% 0.59g	2.2% 1.6g	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	NA	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	17% 6.5g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	42.6% 24g	56g per day for Men 19-50 years

Vitamins

	Canned Potatoes	Yeast extract spread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	1948% 23.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.77% 0.01mg	1346% 17.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	797% 128mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.25mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	0% 0mg	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	1.5% 6μg	947% 3786μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21% 0.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.67% 5.1mg	0% 0mg	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	0.33% 0.05mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.25% 1.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Potatoes	Yeast extract spread	Recommended Dietary Allowance
Calcium	0.5% 5mg	6.7% 67mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	27.2% 0.25mg	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	15.8% 1.26mg	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	5.2% 0.12mg	11.3% 0.26mg	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	4% 28mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	6.74% 229mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	50% 27.6μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	225% 3380mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	2.28% 84.3g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Potatoes VS Yeast extract spread per 100 g

Compare the macro and micronutrient content in 100 g of Canned Potatoes versus 100 g of Yeast extract spread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Potatoes vs Yeast extract spread:

• 100 grams of Canned Potatoes have more Vitamin B6 and more Vitamin C than Yeast extract spread.
• While 100 g of Yeast extract spread contain 333.9 times more Vitamin B1, 1750 times more Vitamin B2, 138.6 times more Vitamin B3, 18.8 times more Vitamin B5, 631 times more Vitamin B9 and more Vitamin B12 than Canned Potatoes Solids no Salt.
• 100 grams of Canned Potatoes have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin B12
• 100 grams of Yeast extract spread have insufficient amounts of Vitamin B6 and Vitamin C
• Both Canned Potatoes Solids no Salt as well as Yeast extract spread have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Canned Potatoes vs Yeast extract spread:

• 100 grams of Canned Potatoes have 2.1 times more Water than Yeast extract spread.
• While 100 g of Yeast extract spread contain 13.4 times more Calcium, 4.3 times more Copper, 3.2 times more Iron, 12.9 times more Magnesium, 2.2 times more Manganese, 3.7 times more Phosphorus, 9.2 times more Potassium, 30.7 times more Selenium, 676 times more Sodium and 15 times more Zinc than Canned Potatoes Solids no Salt.
• 100 grams of Canned Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Yeast extract spread contain 3.1 times more Energy, 1.5 times more Carbohydrate, 2.7 times more Sugars, 2.7 times more Fiber and 17.1 times more Protein than Canned Potatoes Solids no Salt.
• Both Canned Potatoes Solids no Salt as well as Yeast extract spread provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.