Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Yeast

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Yeast	41%	17%	42%

Macro Nutrients

	California Red Kidney Beans	Yeast	Recommended Dietary Allowance
Energy	114% 3300kcal	112% 3250kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	78.5% 76g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	317% 412g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	655% 249g	708% 269g	38g per day for Men 19-50 years
Protein	435% 244g	722% 404g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Yeast	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	9158% 110mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	3077% 40mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	2513% 402mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	2700% 135mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	1154% 15mg	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	985% 3940μg	5850% 23400μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29% 0.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50% 45mg	3.33% 3mg	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	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Yeast	Recommended Dietary Allowance
Calcium	195% 1950mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	484% 4.36mg	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	1169% 94mg	271% 21.7mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	136% 3.12mg	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	579% 4050mg	910% 6370mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	281% 9550mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	34% 510mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	722% 79.4mg	11mg per day for Men 19-50 years
Water	3.18% 118g	1.37% 50.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Yeast:

• Raw California Red Kidney Beans have 15 times more Vitamin C than Baker Yeast.
• While Baker Yeast contains 20.8 times more Vitamin B1, 18.3 times more Vitamin B2, 19.5 times more Vitamin B3, 17.3 times more Vitamin B5, 3.8 times more Vitamin B6, 5.9 times more Vitamin B9 and more Vitamin B12 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Baker Yeast have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Yeast:

• Raw California Red Kidney Beans have 6.5 times more Calcium, 2.5 times more Copper, 4.3 times more Iron, 3 times more Magnesium, 3.2 times more Manganese and 1.6 times more Potassium than Baker Yeast.
• While Baker Yeast contains 1.6 times more Phosphorus, 2.5 times more Selenium, 4.6 times more Sodium and 3.1 times more Zinc than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans have more Omega 3 and 1.5 times more Carbohydrate than Baker Yeast.
• While Baker Yeast contains 30.4 times more Fat, 27.8 times more Saturated Fat and 1.7 times more Protein than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Baker Yeast have similar amounts of Energy and Fiber per 1 kg.
• Both Raw California Red Kidney Beans as well as Baker Yeast have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.