Comparing Nutrients in 14 ounces Peeled Cucumber VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Peeled Cucumber	19%	12%	69%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Peeled Cucumber	Frozen Edamame	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	15% 433kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	19.4% 18.8g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	NA	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	6.6% 8.57g	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	7.55% 5.48g	13.6% 9.84g	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	1.15% 0.83g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.5g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	50% 19g	38g per day for Men 19-50 years
Protein	4.2% 2.34g	79.5% 44.5g	56g per day for Men 19-50 years

Vitamins

	Peeled Cucumber	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.92% 0.15mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	41.2% 0.54mg	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	301% 1203μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14% 12.7mg	42.8% 38.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 28.6μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled Cucumber	Frozen Edamame	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	143% 1.3mg	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	105% 8.37mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	57.6% 242mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	174% 4mg	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	91% 639mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	56.3% 1913mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	10.4% 384g	8.06% 298g	3700g per day for Men 19-50 years

Nutrient Comparison: Peeled Cucumber VS Frozen Edamame per 14 oz

Compare the macro and micronutrient content in 14 oz of Peeled Cucumber versus 14 oz of Frozen Edamame to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Peeled Cucumber vs Frozen Edamame:

• 14 oz of Frozen Edamame, Unprepared contain 4.8 times more Vitamin B1, 10.6 times more Vitamin B2, 25 times more Vitamin B3, 2.2 times more Vitamin B5, 2.6 times more Vitamin B6, 21.6 times more Vitamin B9, 3 times more Vitamin C, 24 times more Vitamin E and 4.4 times more Vitamin K than Raw Peeled Cucumber.
• 14 ounces of Peeled Cucumber have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E

Comparing minerals per 14 ounces for Peeled Cucumber vs Frozen Edamame:

• 14 ounces of Peeled Cucumber have 1.3 times more Water than Frozen Edamame.
• While 14 oz of Frozen Edamame, Unprepared contain 4.3 times more Calcium, 4.6 times more Copper, 9.6 times more Iron, 5.1 times more Magnesium, 13.8 times more Manganese, 7.7 times more Phosphorus, 3.5 times more Potassium and 7.8 times more Zinc than Raw Peeled Cucumber.
• 14 ounces of Peeled Cucumber lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Frozen Edamame, Unprepared contain 10.9 times more Energy, 29.6 times more Fat, 3.5 times more Carbohydrate, 1.8 times more Sugars, 6.9 times more Fiber and 19 times more Protein than Raw Peeled Cucumber.
• 14 ounces of Peeled Cucumber provide inadequate amounts of Energy, Carbohydrate, Fiber and Protein