Comparing Nutrients in 1 kilogram Peeled Cucumber VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Peeled Cucumber	19%	12%	69%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Peeled Cucumber	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	2.47% 0.42g	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	31% 40g	130g per day for Men 19-50 years
Sugars	19% 14g	34.3% 25g	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	18% 13g	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	% 12g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	18.4% 7g	18.4% 7g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Peeled Cucumber	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	60.8% 0.79mg	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	32.5% 130μg	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	253% 228mg	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	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled Cucumber	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	14% 140mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	83.3% 0.75mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	45.7% 1.05mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	40% 1360mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	26% 967g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Peeled Cucumber vs Cooked Ripe Red Tomatoes:

• Raw Peeled Cucumber has 1.9 times more Vitamin B5 and 2.6 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 6 times more Vitamin A, 14.4 times more Vitamin B3, 1.5 times more Vitamin B6, 7.1 times more Vitamin C and 18.7 times more Vitamin E than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 1 kg.
• Both Raw Peeled Cucumber as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Peeled Cucumber vs Cooked Ripe Red Tomatoes:

• Raw Peeled Cucumber has 1.3 times more Calcium, 1.3 times more Magnesium and 1.2 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.1 times more Iron, 1.4 times more Manganese, 1.3 times more Phosphorus and 1.6 times more Potassium than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Cooked Ripe Red Tomatoes have similar amounts of Copper and Water per 1 kg.
• Both Raw Peeled Cucumber as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Ripe Red Tomatoes contain 1.9 times more Carbohydrate, 1.8 times more Sugars, 1.7 times more Fructose and 1.6 times more Protein than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Cooked Ripe Red Tomatoes have similar amounts of Fiber per 1 kg.
• Both Raw Peeled Cucumber as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.