Comparing Nutrients in 14 ounces Peeled Cucumber VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Peeled Cucumber	19%	12%	69%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Peeled Cucumber	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.6% 8.57g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	7.55% 5.48g	8.05% 5.83g	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	4.1% 2.98g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	31.3% 12g	38g per day for Men 19-50 years
Protein	4.2% 2.34g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Peeled Cucumber	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.92% 0.15mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	39.7% 0.52mg	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	14% 55.6μg	55.6% 222μg	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	14% 12.7mg	177% 159mg	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	0.79% 0.12mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 28.6μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled Cucumber	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	15% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.13% 5.16μg	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	11% 0.87mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	38.5% 0.89mg	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	12% 83.3mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	10.4% 384g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Peeled Cucumber vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 12.8 times more Vitamin A, 1.8 times more Vitamin B1, 3.2 times more Vitamin B2, 12.4 times more Vitamin B3, 2.5 times more Vitamin B6, 4 times more Vitamin B9, 12.5 times more Vitamin C, 44 times more Vitamin E and 12.2 times more Vitamin K than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Peeled Cucumber as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Peeled Cucumber vs Cooked Chopped Frozen Broccoli:

• Raw Peeled Cucumber has 2.1 times more Copper than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.4 times more Calcium, 2.8 times more Iron, 3.1 times more Manganese, 2.3 times more Phosphorus, 7 times more Selenium and 1.6 times more Zinc than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Boiled Chopped Frozen Broccoli have similar amounts of Magnesium, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Chopped Frozen Broccoli contains 4.2 times more Omega 3, 2.5 times more Carbohydrate, 4.3 times more Fiber and 5.3 times more Protein than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Boiled Chopped Frozen Broccoli have similar amounts of Sugars per 14 oz.
• Both Raw Peeled Cucumber as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.