Comparing Nutrients in 1 kilogram Peeled Cucumber VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Peeled Cucumber	19%	12%	69%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Peeled Cucumber	Tomato Puree	Recommended Dietary Allowance
Energy	3.45% 100kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	4.82% 0.82g	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	69% 89.8g	130g per day for Men 19-50 years
Sugars	19% 14g	66.6% 48.3g	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	33% 24g	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	% 24.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	18.4% 7g	50% 19g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Peeled Cucumber	Tomato Puree	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	97% 1.26mg	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	27.5% 110μg	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	118% 106mg	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	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled Cucumber	Tomato Puree	Recommended Dietary Allowance
Calcium	14% 140mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	319% 2.87mg	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	223% 18mg	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	73.5% 1.7mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	40% 1360mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	26% 967g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Peeled Cucumber VS Tomato Puree per 1 kg

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

Lets compare vitamin content per 1 kilogram of Peeled Cucumber vs Tomato Puree:

• 1 kilogram of Peeled Cucumber has 1.2 times more Vitamin B1, 1.3 times more Vitamin B9 and 2.1 times more Vitamin K than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 6.5 times more Vitamin A, 3.2 times more Vitamin B2, 39.6 times more Vitamin B3, 1.8 times more Vitamin B5, 2.5 times more Vitamin B6, 3.3 times more Vitamin C and 65.7 times more Vitamin E 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 Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Peeled Cucumber vs Tomato Puree:

• 1 kg of Canned Tomato Puree contains 4 times more Copper, 8.1 times more Iron, 1.9 times more Magnesium, 2.3 times more Manganese, 1.9 times more Phosphorus, 3.2 times more Potassium and 2.1 times more Zinc than Raw Peeled Cucumber.
• Both Peeled Cucumber and Tomato Puree contain similar levels of Water per one kilogram.
• 1 kilogram of Peeled Cucumber lack sufficient amounts of Zinc
• Both Raw Peeled Cucumber as well as Canned Tomato Puree lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Tomato Puree contains 4.2 times more Carbohydrate, 3.5 times more Sugars, 3.2 times more Fructose, 2.7 times more Fiber and 2.8 times more Protein than Raw Peeled Cucumber.
• 1 kilogram of Peeled Cucumber provide inadequate amounts of Carbohydrate, Fiber and Protein
• Both Raw Peeled Cucumber as well as Canned Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.