Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans VS Yeast extract spread

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Yeast extract spread	52%	4%	44%

Macro Nutrients

	Boiled California Red Kidney Beans	Yeast extract spread	Recommended Dietary Allowance
Energy	17% 492kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0% 0g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	62.3% 81g	130g per day for Men 19-50 years
Sugars	NA	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	97% 37g	68% 25.8g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	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	42.7% 0.51mg	7731% 93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	5343% 69.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	3163% 506mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	365% 18.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	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	73.4% 294μg	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	5.3% 4.76mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Yeast extract spread	Recommended Dietary Allowance
Calcium	26% 262mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	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	148% 12mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	170% 714mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	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	77.7% 544mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	245% 8335mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	199% 110μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	894% 13415mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	151% 16.6mg	11mg per day for Men 19-50 years
Water	7.18% 266g	4.4% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Yeast extract spread per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney 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 Boiled California Red Kidney Beans vs Yeast extract spread:

• 14 ounces of Boiled California Red Kidney Beans have more Vitamin B6 than Yeast extract spread.
• While 14 oz of Yeast extract spread contain 181.2 times more Vitamin B1, 282.3 times more Vitamin B2, 236.1 times more Vitamin B3, 21 times more Vitamin B5, 51.2 times more Vitamin B9 and more Vitamin B12 than Boiled California Red Kidney Beans.
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• 14 ounces of Yeast extract spread have insufficient amounts of Vitamin B6
• Both Boiled California Red Kidney Beans as well as Yeast extract spread have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Yeast extract spread:

• 14 ounces of Boiled California Red Kidney Beans have 1.2 times more Manganese and 1.3 times more Phosphorus than Yeast extract spread.
• While 14 oz of Yeast extract spread contain 1.4 times more Iron, 3.8 times more Magnesium, 5 times more Potassium, 23 times more Selenium, 845 times more Sodium and 4.9 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Yeast extract spread contain similar levels of Calcium and Copper per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled California Red Kidney Beans have more Omega 3 and 1.4 times more Fiber than Yeast extract spread.
• While 14 oz of Yeast extract spread contain 1.5 times more Energy and 2.6 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Yeast extract spread offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Yeast extract spread provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Yeast extract spread provide inadequate amounts of Omega 6 in 14 ounces.