Comparing Nutrients in 14 ounces Now, Nutritional Yeast Flakes VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Now, Nutritional Yeast Flakes	58%	7%	35%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Now, Nutritional Yeast Flakes	California Red Kidney Beans	Recommended Dietary Allowance
Energy	53.2% 1544kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	NA	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	183% 237g	130g per day for Men 19-50 years
Sugars	0% 0g	NA	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	232% 88g	260% 99g	38g per day for Men 19-50 years
Protein	394% 221g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Now, Nutritional Yeast Flakes	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22061% 265mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20364% 265mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8821% 1411mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20364% 265mg	121% 1.58mg	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	7442% 29767μg	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25732% 618μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	20% 18mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Now, Nutritional Yeast Flakes	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	26.5% 265mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	NA	485% 4.37mg	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	278% 22.2mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	NA	151% 635mg	420mg per day for Men 19-50 years
Manganese	NA	173% 3.97mg	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	230% 1607mg	700mg per day for Men 19-50 years
Potassium	233% 7938mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	NA	92% 10mg	11mg per day for Men 19-50 years
Water	NA	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Now, Nutritional Yeast Flakes vs California Red Kidney Beans:

• Fortified Nutritional Yeast Flakes by Now Foods have 126.1 times more Vitamin B1, 304.6 times more Vitamin B2, 172.6 times more Vitamin B3, 168 times more Vitamin B6, 19 times more Vitamin B9 and more Vitamin B12 than Raw California Red Kidney Beans.
• Both Fortified Nutritional Yeast Flakes by Now Foods as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Now, Nutritional Yeast Flakes vs California Red Kidney Beans:

• Fortified Nutritional Yeast Flakes by Now Foods have 1.3 times more Potassium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.9 times more Calcium and 1.7 times more Iron than Fortified Nutritional Yeast Flakes by Now Foods.

Comparison of macro-nutrients per 14 ounces:

• Fortified Nutritional Yeast Flakes by Now Foods have 11.2 times more Fat and 2.3 times more Protein than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.8 times more Carbohydrate than Fortified Nutritional Yeast Flakes by Now Foods.
• Both Fortified Nutritional Yeast Flakes by Now Foods and Raw California Red Kidney Beans have similar amounts of Energy and Fiber per 14 oz.
• Both Fortified Nutritional Yeast Flakes by Now Foods as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.