Comparing Nutrients in 1 kilogram Peeled Cucumber VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Peeled Cucumber	19%	12%	69%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Peeled Cucumber	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	1.9% 0.32g	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	155% 201g	130g per day for Men 19-50 years
Sugars	19% 14g	12.6% 9.1g	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	4% 2.9g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.9g	g per day for Men 19-50 years
Fiber	18.4% 7g	47.4% 18g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Peeled Cucumber	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	230% 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	25% 100μg	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	144% 130mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled Cucumber	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	14% 140mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	209% 1.88mg	0.9mg per day for Men 19-50 years
Fluoride	0.33% 13μg	12.4% 494μg	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	38.8% 3.1mg	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	60% 1.38mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	40% 1360mg	111% 3790mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.67% 40mg	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	21% 770g	3700g per day for Men 19-50 years

Nutrient Comparison: Peeled Cucumber VS Boiled Potato Flesh, Cooked In Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Peeled Cucumber versus 1 kg of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Peeled Cucumber vs Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Peeled Cucumber has 1.4 times more Vitamin B9 and 3.3 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 3.4 times more Vitamin B1, 38.9 times more Vitamin B3, 2.2 times more Vitamin B5, 5.9 times more Vitamin B6 and 4.1 times more Vitamin C than Raw Peeled Cucumber.
• 1 kilogram of Peeled Cucumber have insufficient amounts of Vitamin B3
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin K
• Both Raw Peeled Cucumber as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Peeled Cucumber vs Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Peeled Cucumber has 1.3 times more Water than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 2.6 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 1.9 times more Manganese, 2.1 times more Phosphorus, 2.8 times more Potassium and 1.8 times more Zinc than Raw Peeled Cucumber.
• 1 kilogram of Peeled Cucumber lack sufficient amounts of Zinc
• Both Raw Peeled Cucumber as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Calcium, Fluoride and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 8.7 times more Energy, 9.3 times more Carbohydrate, 2.6 times more Fiber and 3.2 times more Protein than Raw Peeled Cucumber.
• 1 kilogram of Peeled Cucumber provide inadequate amounts of Energy, Carbohydrate, Fiber and Protein
• Both Raw Peeled Cucumber as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.