Comparing Nutrients in 7 ounces Cucumber VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cucumber	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.54% 7.2g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	4.57% 3.3g	NA	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	2.4% 1.73g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.06g	NA	g per day for Men 19-50 years
Fiber	2.6% 0.99g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.36% 1.9μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.47% 14μg	36.7% 147μg	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	6.17% 5.56mg	2.65% 2.4mg	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	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	63.7% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	0.064% 2.58μg	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	6.95% 0.56mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	27.4% 0.63mg	2.3mg per day for Men 19-50 years
Molybdenum	16.4% 7.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.8% 47.6mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	8.58% 292mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	5.1% 189g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Cucumber VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cucumber versus 7 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cucumber vs Boiled California Red Kidney Beans:

• 7 ounces of Cucumber have 2.3 times more Vitamin C than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 4.8 times more Vitamin B1, 1.9 times more Vitamin B2, 5.5 times more Vitamin B3, 2.6 times more Vitamin B6 and 10.6 times more Vitamin B9 than Raw Whole Cucumber.
• Both Cucumber and Boiled California Red Kidney Beans provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cucumber have insufficient amounts of Vitamin B3 and Vitamin B9
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Whole Cucumber as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cucumber vs Boiled California Red Kidney Beans:

• 7 ounces of Cucumber have 1.4 times more Water than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 4.1 times more Calcium, 7 times more Copper, 10.6 times more Iron, 3.7 times more Magnesium, 4 times more Manganese, 5.7 times more Phosphorus, 2.9 times more Potassium, 4 times more Selenium and 4.3 times more Zinc than Raw Whole Cucumber.
• 7 ounces of Cucumber lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled California Red Kidney Beans contain 8.3 times more Energy, 6.4 times more Omega 3, 6.2 times more Carbohydrate, 18.6 times more Fiber and 14 times more Protein than Raw Whole Cucumber.
• 7 ounces of Cucumber provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw Whole Cucumber as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.