Comparing Nutrients in 1 kilogram Cucumber VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cucumber	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	5.17% 150kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	132% 42g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.3g	136% 177g	130g per day for Men 19-50 years
Sugars	23% 16.7g	62.8% 45.5g	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	12% 8.7g	0% 0g	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	% 7.6g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 43.8g	g per day for Men 19-50 years
Fiber	13% 5g	276% 105g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	32% 9.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.5% 70μg	67.5% 270μg	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	31% 28mg	0% 0mg	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	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	16% 160mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	1061% 9.55mg	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	35% 2.8mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	1070% 24.6mg	2.3mg per day for Men 19-50 years
Molybdenum	82.7% 37.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34.3% 240mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	25.7% 952g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Cucumber VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cucumber versus 1 kg of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cucumber vs Oil Roasted Almonds:

• 1 kilogram of Cucumber has more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 3.4 times more Vitamin B1, 23.7 times more Vitamin B2, 37.4 times more Vitamin B3, 3 times more Vitamin B6, 3.9 times more Vitamin B9 and 865.7 times more Vitamin E than Raw Whole Cucumber.
• Both Cucumber and Oil Roasted Almonds provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cucumber have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin E
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Whole Cucumber as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cucumber vs Oil Roasted Almonds:

• 1 kilogram of Cucumber has 34 times more Water than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 18.2 times more Calcium, 23.3 times more Copper, 13.1 times more Iron, 21.1 times more Magnesium, 31.1 times more Manganese, 19.4 times more Phosphorus, 4.8 times more Potassium, 13.7 times more Selenium and 15.4 times more Zinc than Raw Whole Cucumber.
• 1 kilogram of Cucumber lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oil Roasted Almonds contains 40.5 times more Energy, 501.5 times more Fat, 113.7 times more Saturated Fat, 482.8 times more Omega 6, 4.9 times more Carbohydrate, 2.7 times more Sugars, 21 times more Fiber and 32.7 times more Protein than Raw Whole Cucumber.
• 1 kilogram of Cucumber provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Raw Whole Cucumber as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.