Comparing Nutrients in 1 kilogram Peeled Cucumber VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Peeled Cucumber	19%	12%	69%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Peeled Cucumber	Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	13.4% 2.28g	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	471% 613g	130g per day for Men 19-50 years
Sugars	19% 14g	29% 21g	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	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	400% 152g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Peeled Cucumber	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled Cucumber	Red Kidney Beans	Recommended Dietary Allowance
Calcium	14% 140mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	0.33% 13μg	0.55% 22μg	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	836% 67mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	483% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	40% 1360mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	254% 28mg	11mg per day for Men 19-50 years
Water	26% 967g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Peeled Cucumber VS Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Peeled Cucumber versus 1 kg of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Peeled Cucumber has 1.3 times more Vitamin K than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 19.6 times more Vitamin B1, 8.6 times more Vitamin B2, 57 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 Raw Peeled Cucumber.
• 1 kilogram of Peeled Cucumber have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Peeled Cucumber as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Peeled Cucumber has 8.2 times more Water than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 5.9 times more Calcium, 9.8 times more Copper, 30.4 times more Iron, 11.5 times more Magnesium, 15.2 times more Manganese, 19.3 times more Phosphorus, 10 times more Potassium, 32 times more Selenium and 16.4 times more Zinc than Raw Peeled Cucumber.
• 1 kilogram of Peeled Cucumber lack sufficient amounts of Calcium, Selenium and Zinc
• Both Raw Peeled Cucumber as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Red Kidney Beans contains 33.7 times more Energy, 35.8 times more Omega 3, 28.4 times more Carbohydrate, 1.5 times more Sugars, 21.7 times more Fiber and 38.2 times more Protein than Raw Peeled Cucumber.
• 1 kilogram of Peeled Cucumber provide inadequate amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein
• Both Raw Peeled Cucumber as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.