Comparing Nutrients in 500 calories Yeast VS Canned Kidney Beans

Weight per 500 calories

• Yeast: 154g
• Canned Kidney Beans: 595g

Yeast has 3.9 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Yeast or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Yeast	41%	17%	42%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Yeast	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	0% 0g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.8% 63.4g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	0% 0g	15% 11g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	109% 41.4g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	111% 62.2g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Yeast	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1409% 17mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	473% 6.15mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	387% 62mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	415% 20.8mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	34% 0.44mg	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	900% 3600μg	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.5% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.51% 0.46mg	7.94% 7.14mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.51% 0.62μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	4.6% 46mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	74.5% 0.67mg	89.3% 0.8mg	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	41.7% 3.34mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	19.8% 83mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	43.5% 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	140% 980mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	43.2% 1469mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	5.23% 78.5mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	111% 12.2mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.21% 7.8g	12.6% 465g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Yeast vs Canned Kidney Beans:

• Baker Yeast has 24.5 times more Vitamin B1, 20.3 times more Vitamin B2, 25.3 times more Vitamin B3, 25.3 times more Vitamin B5, 5.2 times more Vitamin B6 and 16.8 times more Vitamin B9 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 15.5 times more Vitamin C and 39.7 times more Vitamin K than Baker Yeast.
• Both Baker Yeast as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Yeast vs Canned Kidney Beans:

• Baker Yeast has 1.8 times more Phosphorus, 2.3 times more Selenium and 4.5 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.4 times more Calcium, 2.1 times more Iron, 1.9 times more Magnesium, 2.1 times more Manganese, 22.5 times more Sodium and 59.4 times more Water than Baker Yeast.
• Both Baker Yeast and Canned All Types Kidney Beans have similar amounts of Copper and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baker Yeast has 3.3 times more Fat, 1.6 times more Fiber and 2 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Omega 3, 1.4 times more Carbohydrate and more Sugars than Baker Yeast.
• Both Baker Yeast and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Baker Yeast as well as Canned All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.