Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Dill Pickled Cucumber

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Dill Pickled Cucumber	14%	19%	67%

Macro Nutrients

	Boiled Kidney Beans	Dill Pickled Cucumber	Recommended Dietary Allowance
Energy	17.4% 504kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	7.36% 9.57g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	5.86% 4.25g	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	3% 2.2g	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	% 2.06g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	67% 25.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Dill Pickled Cucumber	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	10.7% 0.14mg	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	129% 516μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	10% 9.13mg	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	0.79% 0.12mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	57.2% 68.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Dill Pickled Cucumber	Recommended Dietary Allowance
Calcium	14% 139mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	12.3% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3% 119μg	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	110% 8.8mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	10.7% 0.25mg	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	78.2% 548mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	13.7% 464mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	214% 3211mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	7.2% 266g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Dill Pickled Cucumber:

• Boiled All Types Kidney Beans have 3.6 times more Vitamin B1, 5.3 times more Vitamin B3, 3.4 times more Vitamin B6 and 16.3 times more Vitamin B9 than Dill Pickled Cucumber.
• While Dill Pickled Cucumber contains 1.9 times more Vitamin C and 2.1 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dill Pickled Cucumber have similar amounts of Vitamin B2 and Vitamin B5 per 14 oz.
• Both Boiled All Types Kidney Beans as well as Dill Pickled Cucumber have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Dill Pickled Cucumber:

• Boiled All Types Kidney Beans have 7.7 times more Copper, 8.5 times more Iron, 6 times more Magnesium, 6.9 times more Manganese, 8.6 times more Phosphorus, 3.5 times more Potassium, more Selenium and 10 times more Zinc than Dill Pickled Cucumber.
• While Dill Pickled Cucumber contains 1.6 times more Calcium, 809 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 10.6 times more Energy, 2.4 times more Omega 3, 9.5 times more Carbohydrate, 6.4 times more Fiber and 17.3 times more Protein than Dill Pickled Cucumber.
• While Dill Pickled Cucumber contains 3.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Dill Pickled Cucumber have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.