Comparing Nutrients in 1 kilogram Peeled Cucumber VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Peeled Cucumber	19%	12%	69%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Peeled Cucumber	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	41% 53.5g	130g per day for Men 19-50 years
Sugars	19% 14g	20.3% 14.7g	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	10.3% 7.5g	NA	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	79% 30g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Peeled Cucumber	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	100% 1.3mg	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	35% 140μg	140% 560μg	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	35.6% 32mg	446% 401mg	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	2% 0.3mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled Cucumber	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	14% 140mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	0.33% 13μg	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	27.5% 2.2mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	97% 2.23mg	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	30% 210mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	40% 1360mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	26% 967g	24.5% 907g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Broccoli contains 12.8 times more Vitamin A, 1.8 times more Vitamin B1, 3.2 times more Vitamin B2, 12.4 times more Vitamin B3, 2.5 times more Vitamin B6, 4 times more Vitamin B9, 12.5 times more Vitamin C, 44 times more Vitamin E and 12.2 times more Vitamin K than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Peeled Cucumber as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Peeled Cucumber has 2.1 times more Copper than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.4 times more Calcium, 2.8 times more Iron, 3.1 times more Manganese, 2.3 times more Phosphorus, 7 times more Selenium and 1.6 times more Zinc than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Boiled Chopped Frozen Broccoli have similar amounts of Magnesium, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Chopped Frozen Broccoli contains 4.2 times more Omega 3, 2.5 times more Carbohydrate, 4.3 times more Fiber and 5.3 times more Protein than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Boiled Chopped Frozen Broccoli have similar amounts of Sugars per 1 kg.
• Both Raw Peeled Cucumber as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.