Comparing Nutrients in 7 ounces Yeast VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Yeast	41%	17%	42%
Navy Beans	26%	4%	70%

Macro Nutrients

	Yeast	Navy Beans	Recommended Dietary Allowance
Energy	22.2% 645kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0% 0g	66.7% 1.07g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	63% 81.8g	93% 121g	130g per day for Men 19-50 years
Sugars	0% 0g	10.6% 7.7g	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	% 0.42g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	140% 53.4g	80% 30.4g	38g per day for Men 19-50 years
Protein	143% 80.3g	79% 44.3g	56g per day for Men 19-50 years

Vitamins

	Yeast	Navy 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	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	611% 7.94mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	499% 79.8mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	536% 26.8mg	29.5% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	229% 2.98mg	65.3% 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	1161% 4644μg	181% 722μg	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	NA	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast	Navy Beans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	184% 1.66mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	82.7% 347mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	122% 2.8mg	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	115% 808mg	700mg per day for Men 19-50 years
Potassium	55.7% 1895mg	69% 2352mg	3400mg per day for Men 19-50 years
Selenium	28.5% 15.7μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	6.75% 101mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	143% 15.8mg	66% 7.24mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Yeast VS Navy Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Yeast vs Navy Beans:

• 7 ounces of Yeast have 14.2 times more Vitamin B1, 24.4 times more Vitamin B2, 18.4 times more Vitamin B3, 18.1 times more Vitamin B5, 3.5 times more Vitamin B6, 6.4 times more Vitamin B9 and more Vitamin B12 than Navy Beans.
• While 7 oz of Raw Navy Beans contain 6.3 times more Vitamin K than Baker Yeast.
• 7 ounces of Yeast have insufficient amounts of Vitamin K
• 7 ounces of Navy Beans have insufficient amounts of Vitamin B12
• Both Baker Yeast as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Yeast vs Navy Beans:

• 7 ounces of Yeast have 1.6 times more Phosphorus, 10.2 times more Sodium and 2.2 times more Zinc than Navy Beans.
• While 7 oz of Raw Navy Beans contain 4.9 times more Calcium, 1.9 times more Copper, 2.5 times more Iron, 3.2 times more Magnesium, 4.5 times more Manganese and 1.4 times more Selenium than Baker Yeast.
• Both Yeast and Navy Beans contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Yeast have 5.1 times more Fat, 5.9 times more Saturated Fat, 1.8 times more Fiber and 1.8 times more Protein than Navy Beans.
• While 7 oz of Raw Navy Beans contain more Omega 3, 1.5 times more Carbohydrate and more Sugars than Baker Yeast.
• Both Yeast and Navy Beans offer comparable quantities of Energy per seven ounces.
• 7 ounces of Yeast provide inadequate amounts of Omega 3
• Both Baker Yeast as well as Raw Navy Beans provide inadequate amounts of Omega 6 in seven ounces.