Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Sour Cucumber Pickles

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Sour Cucumber Pickles	11%	15%	74%

Macro Nutrients

	Boiled Kidney Beans	Sour Cucumber Pickles	Recommended Dietary Allowance
Energy	17.4% 504kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	0.79% 0.13g	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	6.9% 8.97g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	5.8% 4.2g	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	67% 25.4g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Sour Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	2.75% 0.036mg	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	0.99% 3.97μg	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	4.4% 3.97mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	155% 187μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Sour Cucumber Pickles	Recommended Dietary Allowance
Calcium	14% 139mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	37.5% 0.34mg	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	110% 8.8mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	1.9% 0.044mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	2.7% 91mg	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	320% 4794mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	7.2% 266g	10% 373g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Sour Cucumber Pickles:

• Boiled All Types Kidney Beans have more Vitamin B1, 5.8 times more Vitamin B2, more Vitamin B3, 5.8 times more Vitamin B5, 13.3 times more Vitamin B6 and 130 times more Vitamin B9 than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain more Vitamin A and 5.6 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Sour Cucumber Pickles have similar amounts of Vitamin C per 14 oz.
• Both Boiled All Types Kidney Beans as well as Sour Cucumber Pickles have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Sour Cucumber Pickles:

• Boiled All Types Kidney Beans have more Calcium, 2.5 times more Copper, 5.6 times more Iron, 10.5 times more Magnesium, 39.1 times more Manganese, 9.9 times more Phosphorus, 17.6 times more Potassium, more Selenium and 50 times more Zinc than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 1208 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 11.5 times more Energy, 3.7 times more Omega 3, 10.1 times more Carbohydrate, 5.3 times more Fiber and 26.3 times more Protein than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 3.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Sour Cucumber Pickles have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.