Comparing Nutrients in 100 grams Yeast VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Yeast	41%	17%	42%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Yeast	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	11.2% 325kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	7.85% 7.6g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.017g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.7% 41.2g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	0% 0g	NA	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	70.8% 27g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	72.2% 40.4g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Yeast	Boiled California 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	916% 11mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	308% 4mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	251% 40.2mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	270% 13.5mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	8% 0.1mg	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	585% 2340μg	18.5% 74μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.9% 0.07μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.33% 0.3mg	1.33% 1.2mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3% 30mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	32% 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	27% 2.17mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	14% 0.32mg	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	91% 637mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	28% 955mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.9μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.4% 51mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	72% 7.94mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	1.8% 67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Yeast vs Boiled California Red Kidney Beans:

• Baker Yeast has 85.2 times more Vitamin B1, 64.5 times more Vitamin B2, 74.4 times more Vitamin B3, 61.6 times more Vitamin B5, 14.4 times more Vitamin B6, 31.6 times more Vitamin B9 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 4 times more Vitamin C than Baker Yeast.
• Both Baker Yeast as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Yeast vs Boiled California Red Kidney Beans:

• Baker Yeast has 1.5 times more Copper, 4.6 times more Phosphorus, 2.3 times more Potassium, 6.6 times more Selenium, 12.8 times more Sodium and 9.2 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.2 times more Calcium, 1.4 times more Iron and 13.2 times more Water than Baker Yeast.
• Both Baker Yeast and Boiled California Red Kidney Beans have similar amounts of Magnesium and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Baker Yeast has 2.6 times more Energy, 84.6 times more Fat, 71.5 times more Saturated Fat, 1.8 times more Carbohydrate, 2.9 times more Fiber and 4.4 times more Protein than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Omega 3 than Baker Yeast.
• Both Baker Yeast as well as Boiled California Red Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 g.