Comparing Nutrients in 1 kilogram Peeled Cucumber VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Peeled Cucumber	19%	12%	69%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Peeled Cucumber	Boiled Spears 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	1.13% 1.1g	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	41.2% 53.6g	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	Boiled Spears 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	75% 300μg	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	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	14% 140mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	47.8% 0.43mg	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	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	141% 3.25mg	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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	40% 1360mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	26% 967g	24.5% 907g	3700g per day for Men 19-50 years

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

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

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

• 1 kg of Boiled and Drained Spears 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, 2.1 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 Peeled Cucumber and Boiled Spears Frozen Broccoli 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 Raw Peeled Cucumber as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Peeled Cucumber has 1.7 times more Copper than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 3.6 times more Calcium, 2.8 times more Iron, 1.7 times more Magnesium, 4.5 times more Manganese, 2.6 times more Phosphorus, 1.3 times more Potassium, 19 times more Selenium and 1.8 times more Zinc than Raw Peeled Cucumber.
• Both Peeled Cucumber and Boiled Spears Frozen Broccoli 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 kg of Boiled and Drained Spears 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.
• 1 kilogram of Peeled Cucumber provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein
• Both Raw Peeled Cucumber as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.