Comparing Nutrients in 1 kilogram Peeled Cucumber VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Peeled Cucumber	19%	12%	69%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Peeled Cucumber	Canned Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	112% 145g	130g per day for Men 19-50 years
Sugars	19% 14g	25.5% 18.5g	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	10.3% 7.5g	0% 0g	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	% 6.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 18.5g	g per day for Men 19-50 years
Fiber	18.4% 7g	113% 43g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Peeled Cucumber	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	57% 0.74mg	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	35% 140μg	90% 360μg	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	35.6% 32mg	13.3% 12mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled Cucumber	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	14% 140mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	150% 1.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.33% 13μg	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	27.5% 2.2mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	73% 1.68mg	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	30% 210mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	40% 1360mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	26% 967g	21% 780g	3700g per day for Men 19-50 years

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

• Raw Peeled Cucumber has 1.7 times more Vitamin B5, 2.7 times more Vitamin C and 1.8 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.7 times more Vitamin B1, 2 times more Vitamin B2, 11.1 times more Vitamin B3, 1.5 times more Vitamin B6 and 2.6 times more Vitamin B9 than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Raw Peeled Cucumber has 1.2 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.4 times more Calcium, 1.9 times more Copper, 5.3 times more Iron, 2.3 times more Magnesium, 2.3 times more Manganese, 4.3 times more Phosphorus, 1.7 times more Potassium, 9 times more Selenium, 148 times more Sodium and 2.7 times more Zinc than Raw Peeled Cucumber.

Comparison of macro-nutrients per 1 kilogram:

• Raw Peeled Cucumber has more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 8.4 times more Energy, 8.2 times more Omega 3, 6.7 times more Carbohydrate, 1.3 times more Sugars, 6.1 times more Fiber and 8.8 times more Protein than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.