Comparing Nutrients in 14 ounces Canned Baked Beans VS Yeast extract spread

Macros Ratio

	Protein	Fat	Carbs
Canned Baked Beans	18%	3%	79%
Yeast extract spread	52%	4%	44%

Macro Nutrients

	Canned Baked Beans	Yeast extract spread	Recommended Dietary Allowance
Energy	14.4% 417kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	0% 0g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.6% 81.3g	62.3% 81g	130g per day for Men 19-50 years
Sugars	42.6% 31g	8.76% 6.35g	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	57.4% 22g	68% 25.8g	38g per day for Men 19-50 years
Protein	34% 19g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Canned Baked Beans	Yeast extract spread	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	7731% 93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	5343% 69.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	3163% 506mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	365% 18.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	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	24% 95μg	3757% 15026μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	82.7% 2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.7% 12.3mg	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	3.97% 0.6mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Baked Beans	Yeast extract spread	Recommended Dietary Allowance
Calcium	20% 198mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	108% 0.97mg	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	14.4% 1.15mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	170% 714mg	420mg per day for Men 19-50 years
Manganese	NA	45% 1.04mg	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	59% 413mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	34.6% 1175mg	245% 8335mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	199% 110μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	894% 13415mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	151% 16.6mg	11mg per day for Men 19-50 years
Water	7.8% 288g	4.4% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Baked Beans VS Yeast extract spread per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Baked Beans versus 14 oz of Yeast extract spread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Baked Beans vs Yeast extract spread:

• 14 ounces of Canned Baked Beans have more Vitamin B6 and more Vitamin C than Yeast extract spread.
• While 14 oz of Yeast extract spread contain 155.8 times more Vitamin B1, 291.7 times more Vitamin B2, 296.5 times more Vitamin B3, 157.8 times more Vitamin B9 and more Vitamin B12 than Canned Baked Beans no Salt.
• 14 ounces of Canned Baked Beans have insufficient amounts of Vitamin B12
• 14 ounces of Yeast extract spread have insufficient amounts of Vitamin B6 and Vitamin C
• Both Canned Baked Beans no Salt as well as Yeast extract spread have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Canned Baked Beans vs Yeast extract spread:

• 14 oz of Yeast extract spread contain 1.3 times more Calcium, 13.9 times more Iron, 5.6 times more Magnesium, 7.1 times more Potassium, 6.1 times more Selenium, 3380 times more Sodium and 3 times more Zinc than Canned Baked Beans no Salt.
• Both Canned Baked Beans and Yeast extract spread contain similar levels of Copper and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Baked Beans have more Omega 3 and 4.9 times more Sugars than Yeast extract spread.
• While 14 oz of Yeast extract spread contain 1.8 times more Energy and 5 times more Protein than Canned Baked Beans no Salt.
• Both Canned Baked Beans and Yeast extract spread offer comparable quantities of Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Yeast extract spread provide inadequate amounts of Omega 3
• Both Canned Baked Beans no Salt as well as Yeast extract spread provide inadequate amounts of Omega 6 in 14 ounces.