Comparing Nutrients in 5 ounces Sweet Cucumber Pickles VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sweet Cucumber Pickles	3%	4%	93%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Sweet Cucumber Pickles	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	4.45% 129kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	25% 32.3g	130g per day for Men 19-50 years
Sugars	35.7% 26g	0.63% 0.45g	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	17.2% 12.5g	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	% 13g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	24% 9.07g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Sweet Cucumber Pickles	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	6% 54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1% 0.16mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.45% 0.072mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	13% 0.17mg	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	0.35% 1.4μg	46% 184μg	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	1.1% 0.99mg	1.9% 1.7mg	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	3.4% 0.51mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55.6% 66.8μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cucumber Pickles	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	34% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	4.43% 0.35mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	4% 0.092mg	26.5% 0.61mg	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	3.64% 25.5mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	43% 648mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	2.9% 108g	2.56% 95g	3700g per day for Men 19-50 years

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

• Sweet Cucumber Pickles have more Vitamin A, 12 times more Vitamin E and 5.6 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.4 times more Vitamin B1, 1.9 times more Vitamin B2, 5 times more Vitamin B3, 4.3 times more Vitamin B5, 5 times more Vitamin B6, 130 times more Vitamin B9 and 1.7 times more Vitamin C than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Sweet Cucumber Pickles have 1.7 times more Calcium and 457 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.7 times more Copper, 8.9 times more Iron, 6 times more Magnesium, 6.6 times more Manganese, 7.7 times more Phosphorus, 4.1 times more Potassium, more Selenium and 8.3 times more Zinc than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles and Boiled All Types Kidney Beans have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Sweet Cucumber Pickles have 57.1 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Energy, 2.8 times more Omega 3, 6.4 times more Fiber and 14.9 times more Protein than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles and Boiled All Types Kidney Beans have similar amounts of Carbohydrate per 5 oz.
• Both Sweet Cucumber Pickles as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.