Comparing Nutrients in 1 pound Cucumber VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cucumber	Canned Kidney Beans	Recommended Dietary Allowance
Energy	2.35% 68kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.5g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	10.4% 7.57g	11.6% 8.4g	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	5.44% 3.95g	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	% 3.45g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 8.4g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	5.26% 2.95g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.78% 0.44mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.17mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.5% 4.36μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	41% 163μg	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	14% 12.7mg	6.05% 5.44mg	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	0.91% 0.14mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	62% 74.4μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	68% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	0.15% 5.9μg	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	16% 1.27mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	33% 0.76mg	2.3mg per day for Men 19-50 years
Molybdenum	37.5% 17μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.6% 109mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	11.7% 432g	9.57% 354g	3700g per day for Men 19-50 years

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

• Raw Whole Cucumber has 1.9 times more Vitamin B5, 2.3 times more Vitamin C and 4 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.3 times more Vitamin B1, 1.5 times more Vitamin B2, 4.2 times more Vitamin B3, 1.9 times more Vitamin B6 and 5.1 times more Vitamin B9 than Raw Whole Cucumber.
• Both Raw Whole Cucumber as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Cucumber vs Canned Kidney Beans:

• Raw Whole Cucumber has 1.2 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.1 times more Calcium, 3.3 times more Copper, 4.2 times more Iron, 2.1 times more Magnesium, 2.1 times more Manganese, 3.8 times more Phosphorus, 1.6 times more Potassium, 3 times more Selenium, 148 times more Sodium and 2.3 times more Zinc than Raw Whole Cucumber.

Comparison of macro-nutrients per 1 pound:

• Raw Whole Cucumber has more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.6 times more Energy, 16.4 times more Omega 3, 4 times more Carbohydrate, 8.6 times more Fiber and 8 times more Protein than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Canned All Types Kidney Beans have similar amounts of Sugars per 1 lb.
• Both Raw Whole Cucumber as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.