Comparing Nutrients in 500 calories Compressed Yeast VS California Red Kidney Beans

Weight per 500 calories

• Compressed Yeast: 476g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 3.1 times more energy per unit of mass than Compressed Baker Yeast, which is high in comparison to other foods. Compressed Yeast having average energy density.

Which food has more nutrients per 500 calories - Compressed Yeast or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.33% 9.05g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	3.6% 1.16g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.019g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.3% 86g	69.7% 91g	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	102% 38.6g	99% 37.7g	38g per day for Men 19-50 years
Protein	71.4% 40g	66% 37g	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	746% 8.95mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	414% 5.4mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	366% 58.6mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	467% 23.3mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.05mg	46.3% 0.6mg	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	935% 3738μg	149% 597μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2% 0.048μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.53% 0.48mg	7.58% 6.8mg	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	9.05% 90mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	78.3% 0.7mg	185% 1.67mg	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	193% 15.5mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	45.4% 190mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	66% 1.5mg	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	229% 1600mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	84% 2862mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	70% 38.6μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	9.52% 143mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	432% 47.5mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	8.9% 329g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Compressed Yeast vs California Red Kidney Beans:

• Compressed Baker Yeast has 11.2 times more Vitamin B1, 16.2 times more Vitamin B2, 18.8 times more Vitamin B3, 19.7 times more Vitamin B5, 3.4 times more Vitamin B6 and 6.3 times more Vitamin B9 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 14.3 times more Vitamin C than Compressed Baker Yeast.
• Both Compressed Baker Yeast as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Compressed Yeast vs California Red Kidney Beans:

• Compressed Baker Yeast has 2.6 times more Phosphorus, 1.3 times more Potassium, 8 times more Selenium, 8.6 times more Sodium, 12.3 times more Zinc and 18.5 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.3 times more Calcium, 2.4 times more Copper, 1.3 times more Magnesium and 1.6 times more Manganese than Compressed Baker Yeast.
• Both Compressed Baker Yeast and Raw California Red Kidney Beans have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Compressed Baker Yeast has 23.9 times more Fat than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Omega 3 than Compressed Baker Yeast.
• Both Compressed Baker Yeast and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Compressed Baker Yeast as well as Raw California Red Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.