Comparing Nutrients in 5 ounces Frontier, Nutritional Yeast VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frontier, Nutritional Yeast	53%	7%	40%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frontier, Nutritional Yeast	California Red Kidney Beans	Recommended Dietary Allowance
Energy	18.3% 532kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	4.53% 4.4g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	NA	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	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	70% 26.6g	93% 35.3g	38g per day for Men 19-50 years
Protein	127% 71g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Frontier, Nutritional 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	331% 3.97mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4285% 55.7mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	332% 53mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	454% 22.7mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	338% 4.4mg	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frontier, Nutritional Yeast	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	17.7% 177mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	NA	173% 1.56mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	NA	54% 227mg	420mg per day for Men 19-50 years
Manganese	NA	61.6% 1.4mg	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	82% 574mg	700mg per day for Men 19-50 years
Potassium	87% 2963mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	2.96% 44.4mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	NA	33% 3.6mg	11mg per day for Men 19-50 years
Water	NA	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Fortified Nutritional Yeast by Frontier has 5.3 times more Vitamin B1, 179.5 times more Vitamin B2, 18.2 times more Vitamin B3, 20.5 times more Vitamin B5, 7.8 times more Vitamin B6 and 3.8 times more Vitamin B9 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Vitamin C than Fortified Nutritional Yeast by Frontier.
• Both Fortified Nutritional Yeast by Frontier as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A in 5 oz.

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

• Fortified Nutritional Yeast by Frontier has 1.4 times more Potassium and 2.8 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Calcium and 2.1 times more Iron than Fortified Nutritional Yeast by Frontier.

Comparison of macro-nutrients per 5 ounces:

• Fortified Nutritional Yeast by Frontier has 12.4 times more Fat and 2.1 times more Protein than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Carbohydrate and 1.3 times more Fiber than Fortified Nutritional Yeast by Frontier.
• Both Fortified Nutritional Yeast by Frontier and Raw California Red Kidney Beans have similar amounts of Energy per 5 oz.
• Both Fortified Nutritional Yeast by Frontier as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.