Comparing Nutrients in 7 ounces California Red Kidney Beans VS Compressed Yeast

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Compressed Yeast	27%	14%	59%

Macro Nutrients

	California Red Kidney Beans	Compressed Yeast	Recommended Dietary Allowance
Energy	22.6% 655kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	3.9% 3.77g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.047% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	27.6% 36g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	130% 49.4g	42.3% 16g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Compressed Yeast	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	311% 3.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	153% 24.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	194% 9.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	65.6% 0.85mg	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	195% 782μg	389% 1558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.92% 8.93mg	0.22% 0.2mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Compressed Yeast	Recommended Dietary Allowance
Calcium	38.7% 387mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	32.6% 0.29mg	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	232% 18.6mg	80.6% 6.45mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	17.3% 0.4mg	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	115% 804mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	35% 1193mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	180% 19.8mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	3.7% 137g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Compressed Yeast:

• Raw California Red Kidney Beans have 45 times more Vitamin C than Compressed Baker Yeast.
• While Compressed Baker Yeast contains 3.6 times more Vitamin B1, 5.2 times more Vitamin B2, 6 times more Vitamin B3, 6.3 times more Vitamin B5 and 2 times more Vitamin B9 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Compressed Baker Yeast have similar amounts of Vitamin B6 per 7 oz.
• Both Raw California Red Kidney Beans as well as Compressed Baker Yeast have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Compressed Yeast:

• Raw California Red Kidney Beans have 10.3 times more Calcium, 7.4 times more Copper, 2.9 times more Iron, 4 times more Magnesium, 5 times more Manganese, 1.2 times more Phosphorus and 2.5 times more Potassium than Compressed Baker Yeast.
• While Compressed Baker Yeast contains 2.5 times more Selenium, 2.7 times more Sodium, 3.9 times more Zinc and 5.9 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 3.1 times more Energy, more Omega 3, 3.3 times more Carbohydrate, 3.1 times more Fiber and 2.9 times more Protein than Compressed Baker Yeast.
• While Compressed Baker Yeast contains 7.6 times more Fat than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Compressed Baker Yeast have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.