Comparing Nutrients in 100 calories Peeled Cucumber VS Oranges

Weight per 100 calories

• Peeled Cucumber: 1000g
• Oranges: 213g

Raw Oranges have 4.7 times more energy per unit of mass than Raw Peeled Cucumber, which is low in comparison to other foods. Peeled Cucumber having very low energy density.

Which food has more nutrients per 100 calories - Peeled Cucumber or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Peeled Cucumber	19%	12%	69%
Oranges	7%	2%	91%

Macro Nutrients

	Peeled Cucumber	Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	0.93% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	19.2% 25g	130g per day for Men 19-50 years
Sugars	19% 14g	27.4% 20g	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	10.3% 7.5g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Peeled Cucumber	Oranges	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	2.6% 23.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	6.55% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	9.8% 0.13mg	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	35% 140μg	16% 64μg	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	35.6% 32mg	126% 113mg	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	2% 0.3mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled Cucumber	Oranges	Recommended Dietary Allowance
Calcium	14% 140mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	10.6% 0.096mg	0.9mg per day for Men 19-50 years
Fluoride	0.33% 13μg	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	27.5% 2.2mg	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	5.07% 21.3mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	2.3% 0.053mg	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	30% 210mg	4.26% 29.8mg	700mg per day for Men 19-50 years
Potassium	40% 1360mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	1.35% 0.15mg	11mg per day for Men 19-50 years
Water	26% 967g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Peeled Cucumber vs Oranges:

• Raw Peeled Cucumber has 1.7 times more Vitamin A, 1.7 times more Vitamin B1, 2.9 times more Vitamin B2, 4.5 times more Vitamin B5, 4 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.6 times more Vitamin B3, 3.5 times more Vitamin C and 1.3 times more Vitamin E than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Peeled Cucumber vs Oranges:

• Raw Peeled Cucumber has 1.6 times more Calcium, 7.4 times more Copper, 10.3 times more Iron, 5.6 times more Magnesium, 13.7 times more Manganese, 7.1 times more Phosphorus, 3.5 times more Potassium, more Sodium, 11.4 times more Zinc and 5.2 times more Water than Raw Oranges.
• Both Raw Peeled Cucumber and Raw Oranges have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Peeled Cucumber has 6.3 times more Fat, 24.4 times more Saturated Fat, 6.7 times more Omega 3, 1.4 times more Fiber and 3 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.4 times more Sugars than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Raw Oranges have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Peeled Cucumber as well as Raw Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.