Comparing Nutrients in 300 calories Boiled California Red Kidney Beans VS Peeled Cucumber

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Peeled Cucumber: 3000g

Boiled California Red Kidney Beans have 12.4 times more energy per 100g than Peeled Cucumber. It has average energy density when compared to other foods. Raw Peeled Cucumber having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Peeled Cucumber?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Peeled Cucumber	19%	12%	69%

Macro Nutrients

	Boiled California Red Kidney Beans	Peeled Cucumber	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	7.3% 2.34g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	50% 64.8g	130g per day for Men 19-50 years
Sugars	NA	57% 41.4g	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	NA	31% 22.5g	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	NA	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	59.2% 22.5g	55.3% 21g	38g per day for Men 19-50 years
Protein	39.4% 22g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Peeled Cucumber	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	6.94% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	118% 1.53mg	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	44.8% 179μg	105% 420μg	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	3.23% 2.9mg	107% 96mg	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	NA	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Peeled Cucumber	Recommended Dietary Allowance
Calcium	16% 160mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	237% 2.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	90% 7.2mg	82.5% 6.6mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	95% 2.2mg	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	47.4% 331mg	90% 630mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	120% 4080mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	4.38% 162g	78.4% 2902g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Peeled Cucumber Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Peeled Cucumber?

Lets compare vitamin content per 300 calories of Boiled California Red Kidney Beans vs Peeled Cucumber:

• 300 kcal of Raw Peeled Cucumber contain more Vitamin A, 3 times more Vitamin B1, 5 times more Vitamin B2, 13.6 times more Vitamin B5, 6.1 times more Vitamin B6, 2.3 times more Vitamin B9 and 33.1 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Peeled Cucumber provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Peeled Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled California Red Kidney Beans vs Peeled Cucumber:

• 300 kcal of Raw Peeled Cucumber contain 2.6 times more Calcium, 3 times more Copper, 3.1 times more Magnesium, 2.8 times more Manganese, 1.9 times more Phosphorus, 4 times more Potassium, 2.5 times more Zinc and 17.9 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Peeled Cucumber contain similar levels of Iron per 300 calories.
• Both Boiled California Red Kidney Beans as well as Raw Peeled Cucumber lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled California Red Kidney Beans have 1.2 times more Protein than Peeled Cucumber.
• While 300 kcal of Raw Peeled Cucumber contain 69.1 times more Saturated Fat and 3.9 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Peeled Cucumber offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Raw Peeled Cucumber provide inadequate amounts of Omega 6 in 300 calories.