Comparing Nutrients in 300 calories Canned Red Kidney Beans with Liquids VS Peeled Cucumber

Weight per 300 calories

• Canned Red Kidney Beans with Liquids: 370g
• Peeled Cucumber: 3000g

Canned Red Kidney Beans with Liquids have 8.1 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 - Canned Red Kidney Beans with Liquids or Peeled Cucumber?

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Peeled Cucumber	19%	12%	69%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Peeled Cucumber	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	7.3% 2.34g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	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	42.3% 55g	50% 64.8g	130g per day for Men 19-50 years
Sugars	9.45% 6.85g	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	0% 0g	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	% 0g	% 19g	g per day for Men 19-50 years
Sucrose	% 6.85g	% 0g	g per day for Men 19-50 years
Fiber	42% 16g	55.3% 21g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	32.7% 0.39mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	6.94% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.63% 0.48mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	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	21.3% 85μg	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	3.3% 2.96mg	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	0.49% 0.074mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Peeled Cucumber	Recommended Dietary Allowance
Calcium	10.7% 107mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	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	58% 4.63mg	82.5% 6.6mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	47% 1.08mg	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	56% 393mg	90% 630mg	700mg per day for Men 19-50 years
Potassium	28.3% 963mg	120% 4080mg	3400mg per day for Men 19-50 years
Selenium	7.4% 4.07μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	63.2% 948mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	7.8% 289g	78.4% 2902g	3700g per day for Men 19-50 years

Canned Red Kidney Beans With Liquids VS Peeled Cucumber Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Red Kidney Beans with Liquids or Peeled Cucumber?

Lets compare vitamin content per 300 calories of Canned Red Kidney Beans with Liquids vs Peeled Cucumber:

• 300 calories of Canned Red Kidney Beans with Liquids have 1.6 times more Vitamin B3 than Peeled Cucumber.
• While 300 kcal of Raw Peeled Cucumber contain more Vitamin A, 2.4 times more Vitamin B1, 3 times more Vitamin B2, 15 times more Vitamin B5, 5.2 times more Vitamin B6, 4.9 times more Vitamin B9, 32.4 times more Vitamin C, 12.2 times more Vitamin E and 14.2 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• 300 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Peeled Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Red Kidney Beans with Liquids vs Peeled Cucumber:

• 300 calories of Canned Red Kidney Beans with Liquids have 1.4 times more Selenium and 15.8 times more Sodium than Peeled Cucumber.
• While 300 kcal of Raw Peeled Cucumber contain 3.9 times more Calcium, 3.9 times more Copper, 1.4 times more Iron, 3.2 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus, 4.2 times more Potassium, 2.2 times more Zinc and 10.1 times more Water than Canned Red Kidney Beans Solids and Liquids.
• 300 calories of Peeled Cucumber lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Peeled Cucumber contain 5.1 times more Saturated Fat, 1.6 times more Omega 3, 6 times more Sugars, more Fructose and 1.3 times more Fiber than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Peeled Cucumber offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Peeled Cucumber provide inadequate amounts of Omega 6 in 300 calories.