Comparing Nutrients in 14 ounces Cucumber VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cucumber	Broccoli Raab	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.68% 0.12g	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	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	9.14% 6.63g	2.1% 1.5g	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	0.93% 0.67g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0.12g	% 0.44g	g per day for Men 19-50 years
Fiber	5.22% 2g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	52.2% 0.68mg	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	82.4% 329μg	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	89% 80mg	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	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54.2% 65μg	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Broccoli Raab	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	18.5% 0.17mg	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	14% 1.1mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	68% 1.57mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	10.2% 378g	9.93% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Cucumber VS Broccoli Raab per 14 oz

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

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

• 14 oz of Raw Broccoli Raab contain 26.2 times more Vitamin A, 6 times more Vitamin B1, 3.9 times more Vitamin B2, 12.5 times more Vitamin B3, 4.3 times more Vitamin B6, 11.9 times more Vitamin B9, 7.2 times more Vitamin C, 54 times more Vitamin E and 13.7 times more Vitamin K than Raw Whole Cucumber.
• Both Cucumber and Broccoli Raab provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cucumber have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin E
• Both Raw Whole Cucumber as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cucumber vs Broccoli Raab:

• 14 oz of Raw Broccoli Raab contain 6.8 times more Calcium, 7.6 times more Iron, 1.7 times more Magnesium, 5 times more Manganese, 3 times more Phosphorus, 1.3 times more Potassium, 16.5 times more Sodium and 3.9 times more Zinc than Raw Whole Cucumber.
• Both Cucumber and Broccoli Raab contain similar levels of Copper and Water per 14 ounces.
• 14 ounces of Cucumber lack sufficient amounts of Calcium and Zinc
• Both Raw Whole Cucumber as well as Raw Broccoli Raab lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cucumber have 1.3 times more Carbohydrate and 4.4 times more Sugars than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 37.8 times more Omega 3, 5.4 times more Fiber and 4.9 times more Protein than Raw Whole Cucumber.
• 14 ounces of Cucumber provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Whole Cucumber as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in 14 ounces.