Comparing Nutrients in 1 kilogram Peeled Cucumber VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Peeled Cucumber	19%	12%	69%
Potato Skin	17%	1%	82%

Macro Nutrients

	Peeled Cucumber	Potato Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	20% 580kcal	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	96% 124g	130g per day for Men 19-50 years
Sugars	19% 14g	NA	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	65.8% 25g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Peeled Cucumber	Potato 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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	184% 2.4mg	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	42.5% 170μg	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	127% 114mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled Cucumber	Potato Skin	Recommended Dietary Allowance
Calcium	14% 140mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	470% 4.23mg	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	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	262% 6mg	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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	40% 1360mg	121% 4130mg	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	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	26% 967g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Peeled Cucumber VS Potato Skin per 1 kg

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

Lets compare vitamin content per 1 kilogram of Peeled Cucumber vs Potato Skin:

• 1 kilogram of Peeled Cucumber has 1.5 times more Vitamin B1 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.5 times more Vitamin B2, 27.9 times more Vitamin B3, 1.3 times more Vitamin B5, 4.7 times more Vitamin B6 and 3.6 times more Vitamin C than Raw Peeled Cucumber.
• Both Peeled Cucumber and Potato Skin provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Peeled Cucumber have insufficient amounts of Vitamin B2 and Vitamin B3
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Peeled Cucumber as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Peeled Cucumber vs Potato Skin:

• 1 kg of Raw Potato Skin contains 2.1 times more Calcium, 6 times more Copper, 14.7 times more Iron, 1.9 times more Magnesium, 8.2 times more Manganese, 1.8 times more Phosphorus, 3 times more Potassium and 2.1 times more Zinc than Raw Peeled Cucumber.
• Both Peeled Cucumber and Potato Skin 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 Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Potato Skin contains 5.8 times more Energy, 5.8 times more Carbohydrate, 3.6 times more Fiber and 4.4 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 Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.