Comparing Nutrients in 7 ounces Canned Kidney Beans VS Cucumber

Macros Ratio

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

Macro Nutrients

	Canned Kidney Beans	Cucumber	Recommended Dietary Allowance
Energy	5.75% 167kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	5.54% 7.2g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	4.57% 3.3g	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	0% 0g	2.4% 1.73g	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	% 0g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 0.06g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cucumber	Recommended Dietary Allowance
Vitamin A	NA	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	1.2% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.36% 1.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18% 71.4μg	3.47% 14μg	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	2.65% 2.4mg	6.17% 5.56mg	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	0.26% 0.04mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	27% 32.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cucumber	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	9.04% 0.081mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.064% 2.58μg	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	29% 2.32mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	6.8% 0.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	16.4% 7.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	25.5% 179mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	8.58% 292mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.2% 155g	5.1% 189g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Cucumber:

• Canned All Types Kidney Beans have 4.3 times more Vitamin B1, 1.5 times more Vitamin B2, 4.2 times more Vitamin B3, 1.9 times more Vitamin B6 and 5.1 times more Vitamin B9 than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 1.9 times more Vitamin B5, 2.3 times more Vitamin C and 4 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Whole Cucumber have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Cucumber:

• Canned All Types Kidney Beans have 2.1 times more Calcium, 3.3 times more Copper, 4.2 times more Iron, 2.1 times more Magnesium, 2.1 times more Manganese, 3.8 times more Phosphorus, 1.6 times more Potassium, 3 times more Selenium, 148 times more Sodium and 2.3 times more Zinc than Raw Whole Cucumber.
• Both Canned All Types Kidney Beans and Raw Whole Cucumber have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 5.6 times more Energy, 16.4 times more Omega 3, 4 times more Carbohydrate, 8.6 times more Fiber and 8 times more Protein than Raw Whole Cucumber.
• While Raw Whole Cucumber contains more Fructose than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Whole Cucumber have similar amounts of Sugars per 7 oz.
• Both Canned All Types Kidney Beans as well as Raw Whole Cucumber have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.