Comparing Nutrients in 7 ounces Yeast VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Yeast	41%	17%	42%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Yeast	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	22.2% 645kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.8g	35% 45.2g	130g per day for Men 19-50 years
Sugars	0% 0g	0.88% 0.64g	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	140% 53.4g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	143% 80.3g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Yeast	Boiled 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	1817% 22mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	611% 7.94mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	499% 79.8mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	536% 26.8mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	229% 2.98mg	18.3% 0.24mg	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	1161% 4644μg	64.5% 258μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.8% 0.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.6mg	2.65% 2.4mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	53.4% 0.48mg	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	54% 4.3mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	41% 0.95mg	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	181% 1264mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	55.7% 1895mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	28.5% 15.7μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	6.75% 101mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	143% 15.8mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	0.27% 10g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Yeast VS Boiled Red Kidney Beans per 7 oz

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

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

• 7 ounces of Yeast have 68.7 times more Vitamin B1, 69 times more Vitamin B2, 69.6 times more Vitamin B3, 61.4 times more Vitamin B5, 12.5 times more Vitamin B6, 18 times more Vitamin B9 and more Vitamin B12 than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 21 times more Vitamin K than Baker Yeast.
• 7 ounces of Yeast have insufficient amounts of Vitamin K
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Baker Yeast as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Yeast have 1.8 times more Copper, 4.5 times more Phosphorus, 2.4 times more Potassium, 6.6 times more Selenium, 25.5 times more Sodium and 7.4 times more Zinc than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 1.4 times more Iron and 1.5 times more Manganese than Baker Yeast.
• Both Yeast and Boiled Red Kidney Beans contain similar levels of Calcium and Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Yeast have 2.6 times more Energy, 15.2 times more Fat, 13.9 times more Saturated Fat, 1.8 times more Carbohydrate, 3.6 times more Fiber and 4.7 times more Protein than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain more Omega 3 than Baker Yeast.
• 7 ounces of Yeast provide inadequate amounts of Omega 3
• Both Baker Yeast as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.