Comparing Nutrients in 500 calories Yeast extract spread VS Canned Red Kidney Beans with Liquids

Weight per 500 calories

• Yeast extract spread: 270g
• Canned Red Kidney Beans with Liquids: 617g

Yeast extract spread has 2.3 times more energy per 100g than Canned Red Kidney Beans with Liquids. It has above average energy density when compared to other foods. Canned Red Kidney Beans Solids and Liquids having average energy density.

Discover which food has more nutrients per 500 calories - Yeast extract spread or Canned Red Kidney Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Yeast extract spread	52%	4%	44%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Yeast extract spread	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.43g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	0% 0g	19.7% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.5% 55g	70.4% 92g	130g per day for Men 19-50 years
Sugars	5.96% 4.32g	15.8% 11.4g	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	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 11.4g	g per day for Men 19-50 years
Fiber	46.2% 17.6g	70% 26.5g	38g per day for Men 19-50 years
Protein	115% 64.5g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Yeast extract spread	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5265% 63mg	54.5% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3638% 47.3mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2154% 345mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	249% 12.4mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	38% 0.49mg	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	2558% 10232μg	35.5% 142μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	56.3% 1.35μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.5% 4.94mg	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	0.82% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast extract spread	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	18% 181mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	101% 0.91mg	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	136% 11mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	116% 486mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	30.7% 0.71mg	78% 1.8mg	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	40% 281mg	93% 654mg	700mg per day for Men 19-50 years
Potassium	167% 5676mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	136% 74.6μg	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	609% 9135mg	105% 1580mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	34.8% 3.83mg	11mg per day for Men 19-50 years
Water	3% 111g	13% 481g	3700g per day for Men 19-50 years

Yeast Extract Spread VS Canned Red Kidney Beans With Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Yeast extract spread or Canned Red Kidney Beans with Liquids?

Lets compare vitamin content per 500 calories of Yeast extract spread vs Canned Red Kidney Beans with Liquids:

• 500 calories of Yeast extract spread have 96.6 times more Vitamin B1, 114.4 times more Vitamin B2, 113 times more Vitamin B3, 15.5 times more Vitamin B5, 72.1 times more Vitamin B9 and more Vitamin B12 than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain more Vitamin B6 and more Vitamin K than Yeast extract spread.
• 500 calories of Yeast extract spread have insufficient amounts of Vitamin B6 and Vitamin K
• 500 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin B12
• Both Yeast extract spread as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Yeast extract spread vs Canned Red Kidney Beans with Liquids:

• 500 calories of Yeast extract spread have 1.4 times more Iron, 2.6 times more Magnesium, 3.5 times more Potassium, 11 times more Selenium, 5.8 times more Sodium and 3 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 1.4 times more Copper, 2.5 times more Manganese, 2.3 times more Phosphorus and 4.4 times more Water than Yeast extract spread.
• Both Yeast extract spread and Canned Red Kidney Beans with Liquids contain similar levels of Calcium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Yeast extract spread have 2 times more Protein than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain more Omega 3, 1.7 times more Carbohydrate, 2.6 times more Sugars and 1.5 times more Fiber than Yeast extract spread.
• Both Yeast extract spread and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy per 500 calories.
• 500 calories of Yeast extract spread provide inadequate amounts of Omega 3
• Both Yeast extract spread as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 500 calories.