Comparing Nutrients in 500 calories Cucumber VS Canned Kidney Beans

Weight per 500 calories

• Cucumber: 3333g
• Canned Kidney Beans: 595g

Canned All Types Kidney Beans have 5.6 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 500 calories - Cucumber or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cucumber	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.67g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	3.85% 1.23g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.93g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	76.8% 55.7g	15% 11g	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	40% 29g	0% 0g	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	% 25.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 1g	% 11g	g per day for Men 19-50 years
Fiber	44% 16.7g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	38.7% 21.7g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.27mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.63mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	107% 32μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58.3% 233μg	53.6% 214μg	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	104% 93mg	7.94% 7.14mg	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	6.67% 1mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	456% 547μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	53.3% 533mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	89.3% 0.8mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 43.3μg	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	117% 9.33mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	43.5% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	276% 124μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	114% 800mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	144% 4900mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	4.44% 66.7mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.67mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	85.8% 3174g	12.6% 465g	3700g per day for Men 19-50 years

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

• Raw Whole Cucumber has 1.3 times more Vitamin B1, 3.6 times more Vitamin B2, 1.3 times more Vitamin B3, 10.5 times more Vitamin B5, 3 times more Vitamin B6, 13.1 times more Vitamin C, 8.4 times more Vitamin E and 22.4 times more Vitamin K than Canned All Types Kidney Beans.
• Both Raw Whole Cucumber and Canned All Types Kidney Beans have similar amounts of Vitamin B9 per 500 kcal.
• Both Raw Whole Cucumber as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Whole Cucumber has 2.6 times more Calcium, 1.7 times more Copper, 1.3 times more Iron, 2.7 times more Magnesium, 2.6 times more Manganese, 1.5 times more Phosphorus, 3.5 times more Potassium, 1.9 times more Selenium, 2.4 times more Zinc and 6.8 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 26.4 times more Sodium than Raw Whole Cucumber.

Comparison of macro-nutrients per 500 calories:

• Raw Whole Cucumber has 1.5 times more Omega 6, 1.4 times more Carbohydrate, 5.1 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.9 times more Omega 3, 1.5 times more Fiber and 1.4 times more Protein than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Raw Whole Cucumber as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.