Comparing Nutrients in 100 calories Baked White Potatoes VS Cucumber

Weight per 100 calories

• Baked White Potatoes: 109g
• Cucumber: 667g

Baked White Potatoes have 6.1 times more energy per 100g than Cucumber. It has average energy density when compared to other foods. Raw Whole Cucumber having very low energy density.

Which food has more nutrients per 100 calories - Baked White Potatoes or Cucumber?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cucumber	14%	5%	81%

Macro Nutrients

	Baked White Potatoes	Cucumber	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.043g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	18.6% 24g	130g per day for Men 19-50 years
Sugars	2.3% 1.66g	15.4% 11g	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	0.54% 0.39g	8% 5.8g	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	% 0.68g	% 5.07g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0.2g	g per day for Men 19-50 years
Fiber	6% 2.3g	8.77% 3.33g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	7.74% 4.33g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cucumber	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	3.7% 33.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.35% 0.052mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	34.5% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	21.4% 6.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.3% 41.3μg	11.7% 46.7μg	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	15.2% 13.7mg	20.7% 18.7mg	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	0.29% 0.043mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.93μg	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cucumber	Recommended Dietary Allowance
Calcium	1.1% 11mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	30.4% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.67μg	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	8.7% 0.7mg	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	7% 29.3mg	20.6% 86.7mg	420mg per day for Men 19-50 years
Manganese	8.93% 0.21mg	23% 0.53mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	55% 25μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.6% 81.5mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.6mg	0.89% 13.3mg	1500mg per day for Men 19-50 years
Zinc	3.46% 0.38mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	2.2% 82g	17% 635g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked White Potatoes vs Cucumber:

• Baked Whole White Potatoes have 2.5 times more Vitamin B3 than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 30.7 times more Vitamin A, 3.5 times more Vitamin B1, 4.7 times more Vitamin B2, 4.1 times more Vitamin B5, 1.4 times more Vitamin C, 4.6 times more Vitamin E and 37.3 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Whole Cucumber have similar amounts of Vitamin B6 and Vitamin B9 per 100 kcal.
• Both Baked Whole White Potatoes as well as Raw Whole Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Baked White Potatoes vs Cucumber:

• Raw Whole Cucumber contains 9.8 times more Calcium, 2 times more Copper, 2.7 times more Iron, 3 times more Magnesium, 2.6 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium, 3.7 times more Selenium, 3.5 times more Zinc and 7.7 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 100 calories:

• Raw Whole Cucumber contains 2 times more Omega 3, 3.5 times more Omega 6, 6.7 times more Sugars, 14.8 times more Fructose, 1.5 times more Fiber and 1.9 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Whole Cucumber have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Baked Whole White Potatoes as well as Raw Whole Cucumber have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.