Comparing Nutrients in 100 calories Peeled Cucumber VS Cooked Ripe Red Tomatoes

Weight per 100 calories

• Peeled Cucumber: 1000g
• Cooked Ripe Red Tomatoes: 556g

Cooked Ripe Red Tomatoes have 1.8 times more energy per unit of mass than Raw Peeled Cucumber, which is very low in comparison to other foods. Peeled Cucumber having very low energy density.

Which food has more nutrients per 100 calories - Peeled Cucumber or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Peeled Cucumber	19%	12%	69%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Peeled Cucumber	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	1.37% 0.23g	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	17% 22.3g	130g per day for Men 19-50 years
Sugars	19% 14g	19% 14g	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	10% 7.28g	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	% 6.56g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	18.4% 7g	10.2% 3.9g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	9.42% 5.28g	56g per day for Men 19-50 years

Vitamins

	Peeled Cucumber	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	15% 133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	9.4% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	33.8% 0.44mg	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	18% 72.2μg	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	141% 127mg	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	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72μg	13% 15.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled Cucumber	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	14% 140mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	46.3% 0.42mg	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	47.2% 3.78mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	25.4% 0.58mg	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	22.2% 156mg	700mg per day for Men 19-50 years
Potassium	40% 1360mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	4.07% 61mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	7.07% 0.78mg	11mg per day for Men 19-50 years
Water	26% 967g	14% 524g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Peeled Cucumber vs Cooked Ripe Red Tomatoes:

• Raw Peeled Cucumber has 1.6 times more Vitamin B1, 2 times more Vitamin B2, 3.3 times more Vitamin B5, 1.9 times more Vitamin B9 and 4.6 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.3 times more Vitamin A, 8 times more Vitamin B3, 4 times more Vitamin C and 10.4 times more Vitamin E than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B6 per 100 kcal.
• Both Raw Peeled Cucumber as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Peeled Cucumber vs Cooked Ripe Red Tomatoes:

• Raw Peeled Cucumber has 2.3 times more Calcium, 1.7 times more Copper, 2.4 times more Magnesium, 1.3 times more Manganese, 1.4 times more Phosphorus, 2.2 times more Zinc and 1.8 times more Water than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.7 times more Iron, 2.8 times more Selenium and 3.1 times more Sodium than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Cooked Ripe Red Tomatoes have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Peeled Cucumber has 2.6 times more Fat, 9.4 times more Saturated Fat, 9 times more Omega 3 and 1.8 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.3 times more Omega 6 than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate, Sugars, Fructose and Protein per 100 kcal.
• Both Raw Peeled Cucumber as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.