Comparing Nutrients in 100 grams Cucumber VS Boiled Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Cucumber	Boiled Navy Beans	Recommended Dietary Allowance
Energy	0.52% 15kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.31% 0.098g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.028g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	2.8% 3.63g	20% 26g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	0.51% 0.37g	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	1.2% 0.87g	0% 0g	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	% 0.76g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.03g	% 0.37g	g per day for Men 19-50 years
Fiber	1.3% 0.5g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	1.16% 0.65g	14.7% 8.23g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Boiled Navy Beans	Recommended Dietary Allowance
Vitamin A	0.56% 5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.25% 0.027mg	19.8% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.54% 0.033mg	5.08% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.61% 0.098mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.18% 0.26mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.2% 0.96μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.75% 7μg	35% 140μg	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	3.1% 2.8mg	1% 0.9mg	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	0.2% 0.03mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.7% 16.4μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	1.6% 16mg	6.9% 69mg	1000mg per day for Men 19-50 years
Copper	4.56% 0.041mg	23.3% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.033% 1.3μg	0.055% 2.2μg	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	3.5% 0.28mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	12.6% 53mg	420mg per day for Men 19-50 years
Manganese	3.43% 0.079mg	23% 0.53mg	2.3mg per day for Men 19-50 years
Molybdenum	8.27% 3.72μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.43% 24mg	20.6% 144mg	700mg per day for Men 19-50 years
Potassium	4.32% 147mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	5.27% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	9.36% 1.03mg	11mg per day for Men 19-50 years
Water	2.57% 95g	1.72% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Cucumber VS Boiled Navy Beans per 100 g

Compare the macro and micronutrient content in 100 g of Cucumber versus 100 g of Boiled Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cucumber vs Boiled Navy Beans:

• 100 grams of Cucumber have 3.1 times more Vitamin C and 27.3 times more Vitamin K than Boiled Navy Beans.
• While 100 g of Boiled Navy Beans contain 8.8 times more Vitamin B1, 2 times more Vitamin B2, 6.6 times more Vitamin B3, 3.5 times more Vitamin B6 and 20 times more Vitamin B9 than Raw Whole Cucumber.
• Both Cucumber and Boiled Navy Beans provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Cucumber have insufficient amounts of Vitamin B3 and Vitamin B9
• 100 grams of Boiled Navy Beans have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Whole Cucumber as well as Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Cucumber vs Boiled Navy Beans:

• 100 grams of Cucumber have 1.5 times more Water than Boiled Navy Beans.
• While 100 g of Boiled Navy Beans contain 4.3 times more Calcium, 5.1 times more Copper, 8.4 times more Iron, 4.1 times more Magnesium, 6.7 times more Manganese, 6 times more Phosphorus, 2.6 times more Potassium, 9.7 times more Selenium and 5.2 times more Zinc than Raw Whole Cucumber.
• 100 grams of Cucumber lack sufficient amounts of Calcium, Selenium and Zinc
• Both Raw Whole Cucumber as well as Boiled Navy Beans lack sufficient amounts of Fluoride in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cucumber have 4.5 times more Sugars than Boiled Navy Beans.
• While 100 g of Boiled Navy Beans contain 9.3 times more Energy, 35.4 times more Omega 3, 7.2 times more Carbohydrate, 21 times more Fiber and 12.7 times more Protein than Raw Whole Cucumber.
• 100 grams of Cucumber provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw Whole Cucumber as well as Boiled Navy Beans provide inadequate amounts of Omega 6 in 100 grams.