Comparing Nutrients in 300 calories Frontier, Nutritional Yeast VS Boiled Kidney Beans

Weight per 300 calories

• Frontier, Nutritional Yeast: 80g
• Boiled Kidney Beans: 236g

Frontier, Nutritional Yeast has 3 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Frontier, Nutritional Yeast or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Frontier, Nutritional Yeast	53%	7%	40%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Frontier, Nutritional Yeast	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.56% 2.48g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	NA	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	41.4% 54g	130g per day for Men 19-50 years
Sugars	13.8% 10g	1.04% 0.76g	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	39.6% 15g	39.8% 15g	38g per day for Men 19-50 years
Protein	71.4% 40g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Frontier, Nutritional Yeast	Boiled 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	187% 2.24mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2418% 31.4mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	188% 30mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	256% 13mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.48mg	22% 0.28mg	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	300% 1200μg	76.8% 307μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.15% 2.83mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frontier, Nutritional Yeast	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	10% 100mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	NA	56.7% 0.51mg	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	45% 3.6mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	NA	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	NA	44% 1mg	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	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	49% 1672mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	NA	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	NA	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	NA	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frontier, Nutritional Yeast vs Boiled Kidney Beans:

• Fortified Nutritional Yeast by Frontier has 5.9 times more Vitamin B1, 229.5 times more Vitamin B2, 22 times more Vitamin B3, 24.6 times more Vitamin B5, 8.7 times more Vitamin B6 and 3.9 times more Vitamin B9 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin C than Fortified Nutritional Yeast by Frontier.
• Both Fortified Nutritional Yeast by Frontier as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A in 300 kcal.

Comparing minerals per 300 calories for Frontier, Nutritional Yeast vs Boiled Kidney Beans:

• Fortified Nutritional Yeast by Frontier has 1.2 times more Calcium and 1.7 times more Potassium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Iron than Fortified Nutritional Yeast by Frontier.

Comparison of macro-nutrients per 300 calories:

• Fortified Nutritional Yeast by Frontier has 13.2 times more Sugars and 2 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Carbohydrate than Fortified Nutritional Yeast by Frontier.
• Both Fortified Nutritional Yeast by Frontier and Boiled All Types Kidney Beans have similar amounts of Energy and Fiber per 300 kcal.
• Both Fortified Nutritional Yeast by Frontier as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.