Comparing Nutrients in 100 grams Royal Red Kidney Beans VS Compressed Yeast

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Compressed Yeast	27%	14%	59%

Macro Nutrients

	Royal Red Kidney Beans	Compressed Yeast	Recommended Dietary Allowance
Energy	11.3% 329kcal	3.62% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	9.5% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.024% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.3g	14% 18g	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	65.5% 25g	21.3% 8.1g	38g per day for Men 19-50 years
Protein	45.2% 25.3g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Royal 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	32.5% 0.39mg	157% 1.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	77% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	33% 0.43mg	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	98% 393μg	196% 785μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.42% 0.01μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5% 4.5mg	0.11% 0.1mg	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

	Royal Red Kidney Beans	Compressed Yeast	Recommended Dietary Allowance
Calcium	13% 131mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	16.4% 0.15mg	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	109% 8.7mg	40.6% 3.25mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	48.2% 1.1mg	8.7% 0.2mg	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	58% 406mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	39.6% 1346mg	17.7% 601mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	91% 9.97mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1.86% 69g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Compressed Yeast per 100 g

Compare the macro and micronutrient content in 100 g of Royal Red Kidney Beans versus 100 g of Compressed Yeast to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Royal Red Kidney Beans vs Compressed Yeast:

• 100 grams of Royal Red Kidney Beans have 45 times more Vitamin C than Compressed Yeast.
• While 100 g of Compressed Baker Yeast contain 4.8 times more Vitamin B1, 4.7 times more Vitamin B2, 5.8 times more Vitamin B3, 6.3 times more Vitamin B5 and 2 times more Vitamin B9 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Compressed Yeast provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Compressed Yeast have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Compressed Baker Yeast have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Royal Red Kidney Beans vs Compressed Yeast:

• 100 grams of Royal Red Kidney Beans have 6.9 times more Calcium, 6.8 times more Copper, 2.7 times more Iron, 3.5 times more Magnesium, 5.5 times more Manganese, 1.2 times more Phosphorus and 2.2 times more Potassium than Compressed Yeast.
• While 100 g of Compressed Baker Yeast contain 2.5 times more Selenium, 2.3 times more Sodium and 3.7 times more Zinc than Raw Royal Red Kidney Beans.
• 100 grams of Compressed Yeast lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Royal Red Kidney Beans have 3.1 times more Energy, more Omega 3, 3.2 times more Carbohydrate, 3.1 times more Fiber and 3 times more Protein than Compressed Yeast.
• 100 grams of Compressed Yeast provide inadequate amounts of Omega 3
• Both Raw Royal Red Kidney Beans as well as Compressed Baker Yeast provide inadequate amounts of Omega 6 in 100 grams.