Comparing Nutrients in 1 kilogram Cucumber VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cucumber	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	5.17% 150kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.3g	172% 224g	130g per day for Men 19-50 years
Sugars	23% 16.7g	NA	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	12% 8.7g	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	% 7.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	13% 5g	245% 93g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	32% 9.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.5% 70μg	185% 740μg	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	31% 28mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	16% 160mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	321% 2.9mg	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	35% 2.8mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	138% 3.18mg	2.3mg per day for Men 19-50 years
Molybdenum	82.7% 37.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34.3% 240mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	25.7% 952g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Cucumber VS Boiled California Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Cucumber has 2.3 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 4.8 times more Vitamin B1, 1.9 times more Vitamin B2, 5.5 times more Vitamin B3, 2.6 times more Vitamin B6 and 10.6 times more Vitamin B9 than Raw Whole Cucumber.
• Both Cucumber and Boiled California Red Kidney Beans provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cucumber have insufficient amounts of Vitamin B3 and Vitamin B9
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Whole Cucumber as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cucumber has 1.4 times more Water than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 4.1 times more Calcium, 7 times more Copper, 10.6 times more Iron, 3.7 times more Magnesium, 4 times more Manganese, 5.7 times more Phosphorus, 2.9 times more Potassium, 4 times more Selenium and 4.3 times more Zinc than Raw Whole Cucumber.
• 1 kilogram of Cucumber lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled California Red Kidney Beans contains 8.3 times more Energy, 6.4 times more Omega 3, 6.2 times more Carbohydrate, 18.6 times more Fiber and 14 times more Protein than Raw Whole Cucumber.
• 1 kilogram of Cucumber provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw Whole Cucumber as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.