Comparing Nutrients in 300 calories Cucumber VS Boiled Kidney Beans

Weight per 300 calories

• Cucumber: 2000g
• Boiled Kidney Beans: 236g

Boiled All Types Kidney Beans have 8.5 times more energy per unit of mass than Raw Whole Cucumber, which is average in comparison to other foods. Cucumber having very low energy density.

Which food has more nutrients per 300 calories - Cucumber or Boiled Kidney Beans?

Macros Ratio

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

Macro Nutrients

	Cucumber	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.6g	41.4% 54g	130g per day for Men 19-50 years
Sugars	46% 33.4g	1.04% 0.76g	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	24% 17.4g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	39.8% 15g	38g per day for Men 19-50 years
Protein	23.2% 13g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	64% 19.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35% 140μg	76.8% 307μg	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	62.2% 56mg	3.15% 2.83mg	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	4% 0.6mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	273% 328μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	32% 320mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	56.7% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	0.65% 26μg	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	70% 5.6mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	68.7% 1.58mg	44% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	165% 74.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.6% 480mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	86.5% 2940mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	51.5% 1905g	4.27% 158g	3700g per day for Men 19-50 years

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

• Raw Whole Cucumber has more Vitamin A, 1.4 times more Vitamin B1, 4.8 times more Vitamin B2, 1.4 times more Vitamin B3, 10 times more Vitamin B5, 2.8 times more Vitamin B6, 19.8 times more Vitamin C, 8.5 times more Vitamin E and 16.5 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Vitamin B9 than Raw Whole Cucumber.
• Both Raw Whole Cucumber as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Whole Cucumber has 3.9 times more Calcium, 1.6 times more Copper, 2.6 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus, 3.1 times more Potassium, 2.3 times more Selenium, 1.7 times more Zinc and 12 times more Water than Boiled All Types Kidney Beans.
• Both Raw Whole Cucumber and Boiled All Types Kidney Beans have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Whole Cucumber has 2.2 times more Omega 6, 1.3 times more Carbohydrate and 44.2 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4 times more Omega 3, 1.5 times more Fiber and 1.6 times more Protein than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Raw Whole Cucumber as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.