Comparing Nutrients in 5 ounces Frontier, Nutritional Yeast VS 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	18.3% 532kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	4.53% 4.4g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	25% 32.3g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	0.63% 0.45g	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	70% 26.6g	24% 9.07g	38g per day for Men 19-50 years
Protein	127% 71g	22% 12.3g	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	331% 3.97mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4285% 55.7mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	332% 53mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	454% 22.7mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	338% 4.4mg	13% 0.17mg	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	532% 2126μg	46% 184μg	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	1.9% 1.7mg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frontier, Nutritional Yeast	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	17.7% 177mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	NA	34% 0.31mg	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	79.7% 6.38mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	NA	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	NA	26.5% 0.61mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	87% 2963mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	NA	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	2.96% 44.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	NA	13% 1.4mg	11mg per day for Men 19-50 years
Water	NA	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frontier, Nutritional Yeast vs Boiled Kidney Beans:

• Fortified Nutritional Yeast by Frontier has 17.5 times more Vitamin B1, 677.6 times more Vitamin B2, 64.9 times more Vitamin B3, 72.7 times more Vitamin B5, 25.8 times more Vitamin B6 and 11.5 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 5 oz.

Comparing minerals per 5 ounces for Frontier, Nutritional Yeast vs Boiled Kidney Beans:

• Fortified Nutritional Yeast by Frontier has 3.6 times more Calcium, 2 times more Iron, 5.2 times more Potassium and 31.3 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Fortified Nutritional Yeast by Frontier has 3 times more Energy, 6.2 times more Fat, 1.6 times more Carbohydrate, 39.1 times more Sugars, 2.9 times more Fiber and 5.8 times more Protein than Boiled All Types Kidney Beans.
• Both Fortified Nutritional Yeast by Frontier as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.