Comparing Nutrients in 500 calories Frontier, Nutritional Yeast VS Boiled Kidney Beans

Weight per 500 calories

• Frontier, Nutritional Yeast: 133g
• Boiled Kidney Beans: 394g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.26% 4.13g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	NA	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	NA	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.5% 50g	69% 89.8g	130g per day for Men 19-50 years
Sugars	23% 16.7g	1.74% 1.26g	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	66% 25g	66.3% 25g	38g per day for Men 19-50 years
Protein	119% 66.7g	61% 34g	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	311% 3.73mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4031% 52.4mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	313% 50mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	427% 21.3mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	318% 4.13mg	36.3% 0.47mg	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	500% 2000μg	128% 512μg	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	5.25% 4.72mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frontier, Nutritional Yeast	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	16.7% 167mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	NA	94% 0.85mg	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	75% 6mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	NA	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	NA	73.6% 1.7mg	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	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	82% 2787mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	NA	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	2.8% 41.7mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	NA	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	NA	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 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 500 kcal.