Comparing Nutrients in 1 kilogram Sweet Cucumber Pickles VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sweet Cucumber Pickles	3%	4%	93%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Sweet Cucumber Pickles	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	31.4% 910kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	175% 228g	130g per day for Men 19-50 years
Sugars	252% 183g	4.4% 3.2g	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	122% 88g	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	% 92g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	168% 64g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Sweet Cucumber Pickles	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	92% 1.2mg	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	2.5% 10μg	325% 1300μg	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	7.78% 7mg	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	24% 3.6mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	393% 471μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cucumber Pickles	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	61% 610mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	240% 2.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	31.3% 2.5mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	28.3% 0.65mg	187% 4.3mg	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	25.7% 180mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	305% 4570mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	91% 10mg	11mg per day for Men 19-50 years
Water	20.6% 762g	18% 669g	3700g per day for Men 19-50 years

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

• Sweet Cucumber Pickles have more Vitamin A, 12 times more Vitamin E and 5.6 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.4 times more Vitamin B1, 1.9 times more Vitamin B2, 5 times more Vitamin B3, 4.3 times more Vitamin B5, 5 times more Vitamin B6, 130 times more Vitamin B9 and 1.7 times more Vitamin C than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Sweet Cucumber Pickles have 1.7 times more Calcium and 457 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.7 times more Copper, 8.9 times more Iron, 6 times more Magnesium, 6.6 times more Manganese, 7.7 times more Phosphorus, 4.1 times more Potassium, more Selenium and 8.3 times more Zinc than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles and Boiled All Types Kidney Beans have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sweet Cucumber Pickles have 57.1 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Energy, 2.8 times more Omega 3, 6.4 times more Fiber and 14.9 times more Protein than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles and Boiled All Types Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Sweet Cucumber Pickles as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.