Comparing Nutrients in 1 kilogram Cucumber VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Cucumber	Dried Beechnuts	Recommended Dietary Allowance
Energy	5.17% 150kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	179% 57g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	1082% 184g	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	258% 335g	130g per day for Men 19-50 years
Sugars	23% 16.7g	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	12% 8.7g	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	% 7.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	13% 5g	NA	38g per day for Men 19-50 years
Protein	11.6% 6.5g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Dried Beechnuts	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	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	526% 6.84mg	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	283% 1130μg	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	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	137% 164μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Dried Beechnuts	Recommended Dietary Allowance
Calcium	16% 160mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	744% 6.7mg	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	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	583% 13.4mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	25.7% 952g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Cucumber VS Dried Beechnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cucumber vs Dried Beechnuts:

• 1 kg of Dried Beechnuts contains 11.3 times more Vitamin B1, 11.2 times more Vitamin B2, 8.9 times more Vitamin B3, 3.6 times more Vitamin B5, 17.1 times more Vitamin B6, 16.1 times more Vitamin B9 and 5.5 times more Vitamin C than Raw Whole Cucumber.
• 1 kilogram of Cucumber have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Raw Whole Cucumber as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cucumber vs Dried Beechnuts:

• 1 kilogram of Cucumber has more Magnesium, more Phosphorus and 14.4 times more Water than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 16.3 times more Copper, 8.8 times more Iron, 17 times more Manganese, 6.9 times more Potassium, 19 times more Sodium and 1.8 times more Zinc than Raw Whole Cucumber.
• 1 kilogram of Cucumber lack sufficient amounts of Zinc
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Whole Cucumber as well as Dried Beechnuts lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Beechnuts contains 38.4 times more Energy, 454.5 times more Fat, 154.6 times more Saturated Fat, 340 times more Omega 3, 656.8 times more Omega 6, 9.2 times more Carbohydrate and 9.5 times more Protein than Raw Whole Cucumber.
• 1 kilogram of Cucumber provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein