Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Peeled Cucumber

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Peeled Cucumber	Recommended Dietary Allowance
Energy	6.2% 180kcal	0.49% 14kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.083% 0.014g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	2.36% 3.06g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	2.7% 1.96g	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	1.47% 1.06g	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	% 0.89g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	24% 9.07g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	22% 12.3g	1.5% 0.84g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Peeled Cucumber	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	0.33% 0.052mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	5.56% 0.072mg	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	46% 184μg	4.96% 20μg	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	1.9% 1.7mg	5.04% 4.54mg	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	0.28% 0.043mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	8.5% 10.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Peeled Cucumber	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.046% 1.84μg	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	39.3% 3.15mg	3.9% 0.31mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	4.5% 0.1mg	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	28% 196mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	5.67% 193mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.7% 137g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Peeled Cucumber:

• Boiled All Types Kidney Beans have 5.2 times more Vitamin B1, 2.3 times more Vitamin B2, 15.6 times more Vitamin B3, 2.4 times more Vitamin B6 and 9.3 times more Vitamin B9 than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 2.7 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Peeled Cucumber have similar amounts of Vitamin B5 and Vitamin K per 5 oz.
• Both Boiled All Types Kidney Beans as well as Raw Peeled Cucumber have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Peeled Cucumber:

• Boiled All Types Kidney Beans have 2.5 times more Calcium, 3 times more Copper, 10.1 times more Iron, 3.5 times more Magnesium, 5.9 times more Manganese, 6.6 times more Phosphorus, 3 times more Potassium, 11 times more Selenium and 5.9 times more Zinc than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 1.4 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 12.7 times more Energy, 17 times more Omega 3, 10.6 times more Carbohydrate, 9.1 times more Fiber and 14.7 times more Protein than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 4.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Peeled Cucumber have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.