Comparing Nutrients in 5 ounces Yeast VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Yeast	41%	17%	42%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Yeast	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	16% 461kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.8g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	4.43% 1.4g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.4g	24.4% 31.8g	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	100% 38g	34.7% 13g	38g per day for Men 19-50 years
Protein	102% 57.3g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Yeast	Boiled 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	1298% 15.6mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	436% 5.67mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	356% 57mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	383% 19mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	11.3% 0.15mg	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	829% 3317μg	26.2% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.13% 0.099μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.47% 0.43mg	1.9% 1.7mg	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	0.47% 0.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	68.7% 0.62mg	45.5% 0.41mg	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	38.4% 3.08mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	19.6% 0.45mg	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	129% 903mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	40% 1354mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	20.4% 11μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	4.8% 72.3mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	102% 11.3mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.19% 7.2g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Yeast VS Boiled California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Yeast versus 5 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Yeast vs Boiled California Red Kidney Beans:

• 5 ounces of Yeast have 85.2 times more Vitamin B1, 64.5 times more Vitamin B2, 74.4 times more Vitamin B3, 61.6 times more Vitamin B5, 14.4 times more Vitamin B6, 31.6 times more Vitamin B9 and more Vitamin B12 than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Baker Yeast as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Yeast vs Boiled California Red Kidney Beans:

• 5 ounces of Yeast have 1.5 times more Copper, 4.6 times more Phosphorus, 2.3 times more Potassium, 6.6 times more Selenium, 12.8 times more Sodium and 9.2 times more Zinc than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 2.2 times more Calcium and 1.4 times more Iron than Baker Yeast.
• Both Yeast and Boiled California Red Kidney Beans contain similar levels of Magnesium and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Yeast have 2.6 times more Energy, 84.6 times more Fat, 71.5 times more Saturated Fat, 1.8 times more Carbohydrate, 2.9 times more Fiber and 4.4 times more Protein than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain more Omega 3 than Baker Yeast.
• 5 ounces of Yeast provide inadequate amounts of Omega 3
• Both Baker Yeast as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.