Comparing Nutrients in 500 calories Boiled Red Kidney Beans VS Peeled Cucumber

Weight per 500 calories

• Boiled Red Kidney Beans: 394g
• Peeled Cucumber: 5000g

Boiled Red Kidney Beans have 12.7 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 500 calories - Boiled Red Kidney Beans or Peeled Cucumber?

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Peeled Cucumber	19%	12%	69%

Macro Nutrients

	Boiled Red Kidney Beans	Peeled Cucumber	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	8.25% 8g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	12% 3.9g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	2.48% 0.42g	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	69% 89.8g	83% 108g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	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	NA	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	NA	% 31.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	76.7% 29g	92% 35g	38g per day for Men 19-50 years
Protein	61% 34g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Peeled Cucumber	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	11.6% 1.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	240% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	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	128% 512μg	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	5.25% 4.72mg	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	27.6% 33μg	300% 360μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Peeled Cucumber	Recommended Dietary Allowance
Calcium	11% 110mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	145% 11.6mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	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	80% 559mg	150% 1050mg	700mg per day for Men 19-50 years
Potassium	46.7% 1587mg	200% 6800mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.72μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.52% 7.87mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	77.3% 8.5mg	11mg per day for Men 19-50 years
Water	7.12% 264g	131% 4837g	3700g per day for Men 19-50 years

Boiled Red Kidney Beans VS Peeled Cucumber Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Red Kidney Beans or Peeled Cucumber?

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

• 500 calories of Boiled Red Kidney Beans have 1.2 times more Vitamin B3 than Peeled Cucumber.
• While 500 kcal of Raw Peeled Cucumber contain more Vitamin A, 2.5 times more Vitamin B1, 5.5 times more Vitamin B2, 13.9 times more Vitamin B5, 5.4 times more Vitamin B6, 1.4 times more Vitamin B9, 33.9 times more Vitamin C, 12.7 times more Vitamin E and 10.9 times more Vitamin K than Boiled Red Kidney Beans.
• 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Red Kidney Beans as well as Raw Peeled Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Raw Peeled Cucumber contain 6.4 times more Calcium, 3.7 times more Copper, 3.4 times more Magnesium, 1.9 times more Manganese, 1.9 times more Phosphorus, 4.3 times more Potassium, 2 times more Zinc and 18.4 times more Water than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Peeled Cucumber contain similar levels of Iron per 500 calories.
• Both Boiled Red Kidney Beans as well as Raw Peeled Cucumber lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Red Kidney Beans have 1.3 times more Omega 3 than Peeled Cucumber.
• While 500 kcal of Raw Peeled Cucumber contain 13.8 times more Saturated Fat and 54.8 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Peeled Cucumber offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• Both Boiled Red Kidney Beans as well as Raw Peeled Cucumber provide inadequate amounts of Omega 6 in 500 calories.