Comparing Nutrients in 14 ounces Cucumber VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cucumber	Boiled Broccoli	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	22% 28.5g	130g per day for Men 19-50 years
Sugars	9.14% 6.63g	7.6% 5.5g	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	4.76% 3.45g	4.05% 2.94g	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	% 3g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0.12g	% 0.32g	g per day for Men 19-50 years
Fiber	5.22% 2g	34.5% 13g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	12.7% 3.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.95% 27.8μg	107% 429μg	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	12.3% 11mg	286% 258mg	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	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54.2% 65μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Boiled Broccoli	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.13% 5.16μg	0.4% 16μg	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	14% 1.1mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	33.5% 0.77mg	2.3mg per day for Men 19-50 years
Molybdenum	33% 14.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13.6% 95mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	10.2% 378g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cucumber vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 15.4 times more Vitamin A, 2.3 times more Vitamin B1, 3.7 times more Vitamin B2, 5.6 times more Vitamin B3, 2.4 times more Vitamin B5, 5 times more Vitamin B6, 15.4 times more Vitamin B9, 23.2 times more Vitamin C, 48.3 times more Vitamin E and 8.6 times more Vitamin K than Raw Whole Cucumber.
• Both Raw Whole Cucumber as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cucumber vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 2.5 times more Calcium, 1.5 times more Copper, 2.4 times more Iron, 1.6 times more Magnesium, 2.5 times more Manganese, 2.8 times more Phosphorus, 2 times more Potassium, 5.3 times more Selenium, 20.5 times more Sodium and 2.3 times more Zinc than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Boiled and Drained Broccoli have similar amounts of Water per 14 oz.
• Both Raw Whole Cucumber as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Whole Cucumber has 1.2 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.3 times more Energy, 23.8 times more Omega 3, 2 times more Carbohydrate, 6.6 times more Fiber and 3.7 times more Protein than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Boiled and Drained Broccoli have similar amounts of Fructose per 14 oz.
• Both Raw Whole Cucumber as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.