Comparing Nutrients in 1 kilogram Peeled Cucumber VS Frozen Broccoli Spears

Macros Ratio

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

Macro Nutrients

	Peeled Cucumber	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.45% 100kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	2.18% 0.37g	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	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Peeled Cucumber	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	14% 140mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	40% 0.36mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	111% 2.56mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	40% 1360mg	73.5% 2500mg	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	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	26% 967g	24.5% 906g	3700g per day for Men 19-50 years

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

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

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

• 1 kg of Frozen Broccoli Spears contains 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 Raw Peeled Cucumber.
• Both Peeled Cucumber and Frozen Broccoli Spears 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 Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Peeled Cucumber has 2 times more Copper than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 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 Raw Peeled Cucumber.
• Both Peeled Cucumber and Frozen Broccoli Spears 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 Frozen Broccoli Spears contains 12.5 times more Omega 3, 2.5 times more Carbohydrate, 4.3 times more Fiber and 5.2 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 Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in one kilogram.