Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Peeled Cucumber

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Peeled Cucumber	19%	12%	69%

Macro Nutrients

	Boiled Kidney Beans	Peeled Cucumber	Recommended Dietary Allowance
Energy	43.8% 1270kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	19% 14g	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	10.3% 7.5g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	168% 64g	18.4% 7g	38g per day for Men 19-50 years
Protein	155% 86.7g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Peeled Cucumber	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	39.2% 0.51mg	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	325% 1300μg	35% 140μg	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	13.3% 12mg	35.6% 32mg	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	2% 0.3mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	60% 72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Peeled Cucumber	Recommended Dietary Allowance
Calcium	35% 350mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	79% 0.71mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.33% 13μg	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	278% 22mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	31.7% 0.73mg	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	197% 1380mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	40% 1360mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	18% 669g	26% 967g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Peeled Cucumber:

• Boiled All Types Kidney Beans have 5.2 times more Vitamin B1, 2.3 times more Vitamin B2, 15.6 times more Vitamin B3, 2.4 times more Vitamin B6 and 9.3 times more Vitamin B9 than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 2.7 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Peeled Cucumber have similar amounts of Vitamin B5 and Vitamin K per 1 kg.
• Both Boiled All Types Kidney Beans as well as Raw Peeled Cucumber have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Peeled Cucumber:

• Boiled All Types Kidney Beans have 2.5 times more Calcium, 3 times more Copper, 10.1 times more Iron, 3.5 times more Magnesium, 5.9 times more Manganese, 6.6 times more Phosphorus, 3 times more Potassium, 11 times more Selenium and 5.9 times more Zinc than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 1.4 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 12.7 times more Energy, 17 times more Omega 3, 10.6 times more Carbohydrate, 9.1 times more Fiber and 14.7 times more Protein than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 4.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Peeled Cucumber have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.