Comparing Nutrients in 1 kilogram Compressed Yeast VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Compressed Yeast	27%	14%	59%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Compressed Yeast	California Red Kidney Beans	Recommended Dietary Allowance
Energy	36.2% 1050kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	0% 0g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.04g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	139% 181g	460% 598g	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	213% 81g	655% 249g	38g per day for Men 19-50 years
Protein	150% 84g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Compressed Yeast	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1567% 19mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	869% 11.3mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	769% 123mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	980% 49mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	331% 4.3mg	305% 3.97mg	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	1963% 7850μg	985% 3940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	50% 45mg	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% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Compressed Yeast	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	19% 190mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	164% 1.48mg	1222% 11mg	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	406% 32.5mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	435% 10mg	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	480% 3360mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	177% 6010mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	906% 100mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	18.6% 690g	3.18% 118g	3700g per day for Men 19-50 years

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

• Compressed Baker Yeast has 3.6 times more Vitamin B1, 5.2 times more Vitamin B2, 6 times more Vitamin B3, 6.3 times more Vitamin B5 and 2 times more Vitamin B9 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 45 times more Vitamin C than Compressed Baker Yeast.
• Both Compressed Baker Yeast and Raw California Red Kidney Beans have similar amounts of Vitamin B6 per 1 kg.
• Both Compressed Baker Yeast as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Compressed Baker Yeast has 2.5 times more Selenium, 2.7 times more Sodium, 3.9 times more Zinc and 5.9 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 10.3 times more Calcium, 7.4 times more Copper, 2.9 times more Iron, 4 times more Magnesium, 5 times more Manganese and 2.5 times more Potassium than Compressed Baker Yeast.
• Both Compressed Baker Yeast and Raw California Red Kidney Beans have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Compressed Baker Yeast has 7.6 times more Fat than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.1 times more Energy, more Omega 3, 3.3 times more Carbohydrate, 3.1 times more Fiber and 2.9 times more Protein than Compressed Baker Yeast.
• Both Compressed Baker Yeast as well as Raw California Red Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.