Comparing Nutrients in 1 pound Cucumber VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Cucumber	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	2.35% 68kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	2.85% 0.49g	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	79.6% 103g	130g per day for Men 19-50 years
Sugars	10.4% 7.57g	2% 1.45g	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	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	% 3.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	5.97% 2.27g	88.3% 33.6g	38g per day for Men 19-50 years
Protein	5.26% 2.95g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.78% 0.44mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.17mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	42% 0.54mg	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	147% 590μg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	62% 74.4μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	122% 1.1mg	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	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	94% 2.16mg	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	92% 644mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	53.8% 1828mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	11.7% 432g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Cucumber VS Boiled Red Kidney Beans per 1 lb

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

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

• 1 pound of Cucumber has 2.3 times more Vitamin C and 2 times more Vitamin K than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 5.9 times more Vitamin B1, 1.8 times more Vitamin B2, 5.9 times more Vitamin B3, 3 times more Vitamin B6 and 18.6 times more Vitamin B9 than Raw Whole Cucumber.
• Both Cucumber and Boiled Red Kidney Beans provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cucumber have insufficient amounts of Vitamin B3 and Vitamin B9
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Whole Cucumber as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Cucumber has 1.4 times more Water than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 1.8 times more Calcium, 5.9 times more Copper, 10.5 times more Iron, 3.5 times more Magnesium, 6 times more Manganese, 5.9 times more Phosphorus, 2.7 times more Potassium, 4 times more Selenium and 5.4 times more Zinc than Raw Whole Cucumber.
• 1 pound of Cucumber lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cucumber has 5.2 times more Sugars than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 8.5 times more Energy, 33.6 times more Omega 3, 6.3 times more Carbohydrate, 14.8 times more Fiber and 13.3 times more Protein than Raw Whole Cucumber.
• 1 pound of Cucumber provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw Whole Cucumber as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.