Comparing Nutrients in 1 kilogram Peeled Cucumber VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Peeled Cucumber	19%	12%	69%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Peeled Cucumber	Broccoli Raab	Recommended Dietary Allowance
Energy	3.45% 100kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	1.7% 0.29g	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	22% 28.5g	130g per day for Men 19-50 years
Sugars	19% 14g	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.1g	g per day for Men 19-50 years
Fiber	18.4% 7g	71% 27g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Peeled Cucumber	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled Cucumber	Broccoli Raab	Recommended Dietary Allowance
Calcium	14% 140mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	46.7% 0.42mg	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	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	172% 3.95mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	40% 1360mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	26% 967g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Peeled Cucumber VS Broccoli Raab per 1 kg

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

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

• 1 kg of Raw Broccoli Raab contains 32.8 times more Vitamin A, 5.2 times more Vitamin B1, 5.2 times more Vitamin B2, 33 times more Vitamin B3, 1.3 times more Vitamin B5, 3.4 times more Vitamin B6, 5.9 times more Vitamin B9, 6.3 times more Vitamin C, 54 times more Vitamin E and 31.1 times more Vitamin K than Raw Peeled Cucumber.
• 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 Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Peeled Cucumber vs Broccoli Raab:

• 1 kilogram of Peeled Cucumber has 1.7 times more Copper than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 7.7 times more Calcium, 9.7 times more Iron, 1.8 times more Magnesium, 5.4 times more Manganese, 3.5 times more Phosphorus, 1.4 times more Potassium, 16.5 times more Sodium and 4.5 times more Zinc than Raw Peeled Cucumber.
• Both Peeled Cucumber and Broccoli Raab contain similar levels of Water per one kilogram.
• 1 kilogram of Peeled Cucumber lack sufficient amounts of Calcium and Zinc
• Both Raw Peeled Cucumber as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Broccoli Raab contains 18.9 times more Omega 3, 1.3 times more Carbohydrate, 3.9 times more Fiber and 5.4 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 Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.