Comparing Nutrients in 5 ounces Yeast extract spread VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Yeast extract spread	52%	4%	44%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Yeast extract spread	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	9.04% 262kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	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	0% 0g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	22.3% 29g	25% 32.3g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	24.2% 9.2g	24% 9.07g	38g per day for Men 19-50 years
Protein	60.4% 34g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Yeast extract spread	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	2761% 33mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1908% 25mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1130% 181mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	130% 6.52mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	1342% 5367μg	46% 184μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29.5% 0.71μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast extract spread	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	9.5% 95mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	38.6% 0.35mg	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	71.6% 5.73mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	60.7% 255mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	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	21% 147mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	87.5% 2977mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	319% 4791mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	54% 5.94mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	1.57% 58g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Yeast extract spread vs Boiled Kidney Beans:

• Yeast extract spread has 146.1 times more Vitamin B1, 301.7 times more Vitamin B2, 220.6 times more Vitamin B3, 20.9 times more Vitamin B5, 29.1 times more Vitamin B9 and more Vitamin B12 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin B6, more Vitamin C and more Vitamin K than Yeast extract spread.
• Both Yeast extract spread as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Yeast extract spread vs Boiled Kidney Beans:

• Yeast extract spread has 1.9 times more Calcium, 1.8 times more Iron, 4.3 times more Magnesium, 5.2 times more Potassium, 25.1 times more Selenium, 3380 times more Sodium and 4.2 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Manganese, 1.3 times more Phosphorus and 1.6 times more Water than Yeast extract spread.
• Both Yeast extract spread and Boiled All Types Kidney Beans have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Yeast extract spread has 1.5 times more Energy, 5 times more Sugars and 2.8 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3 than Yeast extract spread.
• Both Yeast extract spread and Boiled All Types Kidney Beans have similar amounts of Carbohydrate and Fiber per 5 oz.
• Both Yeast extract spread as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.