Comparing Nutrients in 500 calories Canned Kidney Beans VS Peeled Cucumber

Weight per 500 calories

• Canned Kidney Beans: 595g
• Peeled Cucumber: 5000g

Canned Kidney Beans have 8.4 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.

Which food has more nutrients per 500 calories - Canned Kidney Beans or Peeled Cucumber?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Peeled Cucumber	19%	12%	69%

Macro Nutrients

	Canned Kidney Beans	Peeled Cucumber	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	8.25% 8g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	12% 3.9g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	83% 108g	130g per day for Men 19-50 years
Sugars	15% 11g	95% 69g	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	51.7% 37.5g	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	% 31.5g	g per day for Men 19-50 years
Sucrose	% 11g	% 0g	g per day for Men 19-50 years
Fiber	67.4% 25.6g	92% 35g	38g per day for Men 19-50 years
Protein	55.5% 31g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Peeled Cucumber	Recommended Dietary Allowance
Vitamin A	NA	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	11.6% 1.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	240% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	196% 2.55mg	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	53.6% 214μg	175% 700μg	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	7.94% 7.14mg	178% 160mg	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	0.79% 0.12mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	300% 360μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Peeled Cucumber	Recommended Dietary Allowance
Calcium	20.2% 202mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	394% 3.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.63% 65μg	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	87% 6.96mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	159% 3.65mg	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	76.5% 536mg	150% 1050mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	200% 6800mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	117% 1762mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	77.3% 8.5mg	11mg per day for Men 19-50 years
Water	12.6% 465g	131% 4837g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Kidney Beans vs Peeled Cucumber:

• Canned All Types Kidney Beans have 1.3 times more Vitamin B3 than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 2.2 times more Vitamin B1, 4.1 times more Vitamin B2, 14.6 times more Vitamin B5, 5.8 times more Vitamin B6, 3.3 times more Vitamin B9, 22.4 times more Vitamin C, 12.6 times more Vitamin E and 14.8 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Peeled Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Kidney Beans vs Peeled Cucumber:

• Canned All Types Kidney Beans have 17.6 times more Sodium than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 3.5 times more Calcium, 4.4 times more Copper, 1.6 times more Iron, 3.7 times more Magnesium, 3.7 times more Manganese, 2 times more Phosphorus, 4.8 times more Potassium, 3.1 times more Zinc and 10.4 times more Water than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Peeled Cucumber have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Peeled Cucumber contains 2.2 times more Fat, 4.6 times more Saturated Fat, 1.3 times more Carbohydrate, 6.3 times more Sugars, more Fructose and 1.4 times more Fiber than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Peeled Cucumber have similar amounts of Energy, Omega 3 and Protein per 500 kcal.
• Both Canned All Types Kidney Beans as well as Raw Peeled Cucumber have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.