Comparing Nutrients in 14 ounces California Red Kidney Beans VS Peeled Cucumber

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Peeled Cucumber	19%	12%	69%

Macro Nutrients

	California Red Kidney Beans	Peeled Cucumber	Recommended Dietary Allowance
Energy	45% 1310kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	6.6% 8.57g	130g per day for Men 19-50 years
Sugars	NA	7.55% 5.48g	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	4.1% 2.98g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	260% 99g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	173% 97g	4.2% 2.34g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Peeled Cucumber	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	0.92% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	15.6% 0.2mg	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	391% 1564μg	14% 55.6μg	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	20% 18mg	14% 12.7mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24% 28.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Peeled Cucumber	Recommended Dietary Allowance
Calcium	77.4% 774mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	31.3% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.13% 5.16μg	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	464% 37mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	12.6% 0.29mg	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	230% 1607mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	10.4% 384g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Peeled Cucumber per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Peeled Cucumber to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Peeled Cucumber:

• 14 ounces of California Red Kidney Beans have 17.1 times more Vitamin B1, 8.8 times more Vitamin B2, 55.7 times more Vitamin B3, 3.3 times more Vitamin B5, 7.8 times more Vitamin B6, 28.1 times more Vitamin B9 and 1.4 times more Vitamin C than Peeled Cucumber.
• 14 ounces of Peeled Cucumber have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw California Red Kidney Beans as well as Raw Peeled Cucumber have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Peeled Cucumber:

• 14 ounces of California Red Kidney Beans have 13.9 times more Calcium, 15.5 times more Copper, 42.5 times more Iron, 13.3 times more Magnesium, 13.7 times more Manganese, 19.3 times more Phosphorus, 11 times more Potassium, 32 times more Selenium and 15 times more Zinc than Peeled Cucumber.
• While 14 oz of Raw Peeled Cucumber contain 8.2 times more Water than Raw California Red Kidney Beans.
• 14 ounces of Peeled Cucumber lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 33 times more Energy, 8.4 times more Omega 3, 27.7 times more Carbohydrate, 35.6 times more Fiber and 41.3 times more Protein than Peeled Cucumber.
• 14 ounces of Peeled Cucumber provide inadequate amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein
• Both Raw California Red Kidney Beans as well as Raw Peeled Cucumber provide inadequate amounts of Omega 6 in 14 ounces.