Comparing Nutrients in 14 ounces Tomatoes VS Cucumber

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cucumber	14%	5%	81%

Macro Nutrients

	Tomatoes	Cucumber	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	11% 14.4g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	9.14% 6.63g	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	7.5% 5.44g	4.76% 3.45g	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	% 4.96g	% 3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.12g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	5.22% 2g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cucumber	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	12.7% 3.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	6.95% 27.8μg	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	60.4% 54.4mg	12.3% 11mg	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	14.3% 2.14mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	54.2% 65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cucumber	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	0.13% 5.16μg	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	13.4% 1.07mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	13.6% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	33% 14.8μg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	10% 375g	10.2% 378g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Cucumber:

• Raw Ripe Red Tomatoes have 8.4 times more Vitamin A, 1.4 times more Vitamin B1, 6.1 times more Vitamin B3, 2 times more Vitamin B6, 2.1 times more Vitamin B9, 4.9 times more Vitamin C and 18 times more Vitamin E than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 1.7 times more Vitamin B2, 2.9 times more Vitamin B5, 2.1 times more Vitamin B7 and 2.1 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Whole Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Cucumber:

• Raw Ripe Red Tomatoes have 1.4 times more Copper, 1.4 times more Manganese and 1.6 times more Potassium than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 1.6 times more Calcium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Whole Cucumber have similar amounts of Iron, Magnesium, Phosphorus, Zinc and Water per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Whole Cucumber have insufficient amounts of Fluoride and Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 1.6 times more Sugars, 1.6 times more Fructose, 2.4 times more Fiber and 1.4 times more Protein than Raw Whole Cucumber.
• Both Raw Ripe Red Tomatoes and Raw Whole Cucumber have similar amounts of Carbohydrate per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Whole Cucumber have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.