Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Peeled Cucumber

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Peeled Cucumber	19%	12%	69%

Macro Nutrients

	Frozen Broccoli Spears	Peeled Cucumber	Recommended Dietary Allowance
Energy	10% 290kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	19% 14g	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	NA	10.3% 7.5g	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	NA	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	18.4% 7g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Peeled Cucumber	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	39.2% 0.51mg	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	235% 940μg	35% 140μg	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	759% 683mg	35.6% 32mg	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	90% 13.5mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	60% 72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Peeled Cucumber	Recommended Dietary Allowance
Calcium	41% 410mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	79% 0.71mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.33% 13μg	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	90% 7.2mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	31.7% 0.73mg	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	84.3% 590mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	40% 1360mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	24.5% 906g	26% 967g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Peeled Cucumber per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Peeled Cucumber to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Peeled Cucumber:

• 1 kilogram of Frozen Broccoli Spears has 14.3 times more Vitamin A, 2.3 times more Vitamin B1, 4.6 times more Vitamin B2, 12.5 times more Vitamin B3, 3.4 times more Vitamin B6, 6.7 times more Vitamin B9, 21.3 times more Vitamin C, 45 times more Vitamin E and 14.1 times more Vitamin K than Peeled Cucumber.
• Both Frozen Broccoli Spears and Peeled Cucumber provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Peeled Cucumber have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin E
• Both Frozen Broccoli Spears as well as Raw Peeled Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Peeled Cucumber:

• 1 kilogram of Frozen Broccoli Spears has 2.9 times more Calcium, 3.3 times more Iron, 1.3 times more Magnesium, 3.5 times more Manganese, 2.8 times more Phosphorus, 1.8 times more Potassium, 19 times more Selenium and 2 times more Zinc than Peeled Cucumber.
• While 1 kg of Raw Peeled Cucumber contains 2 times more Copper than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Peeled Cucumber contain similar levels of Water per one kilogram.
• 1 kilogram of Peeled Cucumber lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 12.5 times more Omega 3, 2.5 times more Carbohydrate, 4.3 times more Fiber and 5.2 times more Protein than Peeled Cucumber.
• 1 kilogram of Peeled Cucumber provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein
• Both Frozen Broccoli Spears as well as Raw Peeled Cucumber provide inadequate amounts of Energy and Omega 6 in one kilogram.