Comparing Nutrients in 500 calories Cucumber VS Boiled Red Kidney Beans

Weight per 500 calories

• Cucumber: 3333g
• Boiled Red Kidney Beans: 394g

Boiled Red 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.

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

Macros Ratio

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

Macro Nutrients

	Cucumber	Boiled Red 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	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	3.85% 1.23g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.93g	2.48% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	69% 89.8g	130g per day for Men 19-50 years
Sugars	76.8% 55.7g	1.74% 1.26g	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	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	% 25.3g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	44% 16.7g	76.7% 29g	38g per day for Men 19-50 years
Protein	38.7% 21.7g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.27mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.63mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	36.3% 0.47mg	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	128% 512μg	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	5.25% 4.72mg	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	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	53.3% 533mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	106% 0.95mg	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	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	81.7% 1.88mg	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	80% 559mg	700mg per day for Men 19-50 years
Potassium	144% 4900mg	46.7% 1587mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	4.44% 66.7mg	0.52% 7.87mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.67mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	85.8% 3174g	7.12% 264g	3700g per day for Men 19-50 years

Cucumber VS Boiled Red Kidney Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Cucumber have 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 and 16.5 times more Vitamin K than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 2.2 times more Vitamin B9 than Raw Whole Cucumber.
• 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Whole Cucumber as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 calories.

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

• 500 calories of Cucumber have 4.8 times more Calcium, 1.4 times more Copper, 2.4 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 3.1 times more Potassium, 2.1 times more Selenium, 1.6 times more Zinc and 12 times more Water than Boiled Red Kidney Beans.
• Both Cucumber and Boiled Red Kidney Beans contain similar levels of Iron per 500 calories.
• 500 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cucumber have 1.3 times more Carbohydrate and 44.2 times more Sugars than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 4 times more Omega 3, 1.7 times more Fiber and 1.6 times more Protein than Raw Whole Cucumber.
• Both Cucumber and Boiled Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• Both Raw Whole Cucumber as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.