Comparing Nutrients in 7 ounces California Red Kidney Beans VS Yeast extract spread

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Yeast extract spread	52%	4%	44%

Macro Nutrients

	California Red Kidney Beans	Yeast extract spread	Recommended Dietary Allowance
Energy	22.6% 655kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0% 0g	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% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	31% 40.5g	130g per day for Men 19-50 years
Sugars	NA	4.38% 3.18g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	130% 49.4g	34% 13g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	84.6% 47.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Yeast extract spread	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	3866% 46.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	2671% 34.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	1581% 253mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	183% 9.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	0% 0mg	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	1878% 7513μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	41.3% 0.99μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.92% 8.93mg	0% 0mg	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	Yeast extract spread	Recommended Dietary Allowance
Calcium	38.7% 387mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	54% 0.49mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	22.5% 0.52mg	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	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	123% 4167mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	100% 54.8μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	447% 6707mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	75.6% 8.3mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	2.2% 81g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Yeast extract spread per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Yeast extract spread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of California Red Kidney Beans have more Vitamin B6 and more Vitamin C than Yeast extract spread.
• While 7 oz of Yeast extract spread contain 44.2 times more Vitamin B1, 79.9 times more Vitamin B2, 61.9 times more Vitamin B3, 5.9 times more Vitamin B5, 9.6 times more Vitamin B9 and more Vitamin B12 than Raw California Red Kidney Beans.
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 7 ounces of Yeast extract spread have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw California Red Kidney Beans as well as Yeast extract spread have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

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

• 7 ounces of California Red Kidney Beans have 2.9 times more Calcium, 4.5 times more Copper, 2.3 times more Iron, 3.8 times more Manganese and 3.9 times more Phosphorus than Yeast extract spread.
• While 7 oz of Yeast extract spread contain 1.4 times more Potassium, 8.6 times more Selenium, 307.3 times more Sodium and 1.6 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Yeast extract spread contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 1.8 times more Energy, more Omega 3, 2.9 times more Carbohydrate and 3.8 times more Fiber than Yeast extract spread.
• Both California Red Kidney Beans and Yeast extract spread offer comparable quantities of Protein per seven ounces.
• 7 ounces of Yeast extract spread provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Yeast extract spread provide inadequate amounts of Omega 6 in seven ounces.