Comparing Nutrients in 5 ounces Cucumber VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cucumber	Red Kidney Beans	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.96% 5.15g	67% 87g	130g per day for Men 19-50 years
Sugars	3.27% 2.37g	4.1% 2.98g	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	1.7% 1.23g	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	% 1.08g	NA	g per day for Men 19-50 years
Sucrose	% 0.043g	NA	g per day for Men 19-50 years
Fiber	1.87% 0.71g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	1.65% 0.92g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.87% 0.14mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.34% 0.37mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	43.3% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.55% 1.36μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.5% 9.92μg	140% 558μg	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	4.4% 3.97mg	7.1% 6.38mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.4% 23.2μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	6.46% 0.058mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	0.046% 1.84μg	0.078% 3.1μg	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	4.96% 0.4mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	4.87% 0.11mg	68.5% 1.57mg	2.3mg per day for Men 19-50 years
Molybdenum	11.7% 5.27μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.86% 34mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	6.13% 208mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cucumber VS Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Cucumber versus 5 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Cucumber have 2.9 times more Vitamin K than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 22.5 times more Vitamin B1, 6.5 times more Vitamin B2, 21.5 times more Vitamin B3, 3 times more Vitamin B5, 9.9 times more Vitamin B6, 56.3 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Whole Cucumber.
• 5 ounces of Cucumber have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Raw Whole Cucumber as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cucumber vs Red Kidney Beans:

• 5 ounces of Cucumber have 8.1 times more Water than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 5.2 times more Calcium, 17 times more Copper, 23.9 times more Iron, 10.6 times more Magnesium, 14.1 times more Manganese, 16.9 times more Phosphorus, 9.2 times more Potassium, 10.7 times more Selenium and 14 times more Zinc than Raw Whole Cucumber.
• 5 ounces of Cucumber lack sufficient amounts of Calcium, Selenium and Zinc
• Both Raw Whole Cucumber as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Red Kidney Beans contain 22.5 times more Energy, 71.6 times more Omega 3, 16.9 times more Carbohydrate, 1.3 times more Sugars, 30.4 times more Fiber and 34.7 times more Protein than Raw Whole Cucumber.
• 5 ounces of Cucumber provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw Whole Cucumber as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.