Comparing Nutrients in 1 kilogram Cucumber VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Cucumber	Dried Butternuts	Recommended Dietary Allowance
Energy	5.17% 150kcal	211% 6120kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	587% 570g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	41% 13g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	5449% 87g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	1984% 337g	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	93% 121g	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	124% 47g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	445% 249g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	65.3% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	127% 6.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	431% 5.6mg	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	165% 660μg	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	35.6% 32mg	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	137% 164μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Dried Butternuts	Recommended Dietary Allowance
Calcium	16% 160mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	500% 4.5mg	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	503% 40mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	564% 2370mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	2852% 65.6mg	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	637% 4460mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	124% 4210mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	313% 172μg	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	285% 31.3mg	11mg per day for Men 19-50 years
Water	25.7% 952g	0.9% 33.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cucumber VS Dried Butternuts per 1 kg

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

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

• 1 kg of Dried Butternuts contains 14.2 times more Vitamin B1, 4.5 times more Vitamin B2, 10.7 times more Vitamin B3, 2.4 times more Vitamin B5, 14 times more Vitamin B6 and 9.4 times more Vitamin B9 than Raw Whole Cucumber.
• Both Cucumber and Dried Butternuts provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Cucumber have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Raw Whole Cucumber as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cucumber vs Dried Butternuts:

• 1 kilogram of Cucumber has 28.5 times more Water than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 3.3 times more Calcium, 11 times more Copper, 14.4 times more Iron, 18.2 times more Magnesium, 83 times more Manganese, 18.6 times more Phosphorus, 2.9 times more Potassium, 57.3 times more Selenium and 15.7 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 Dried Butternuts contains 40.8 times more Energy, 518 times more Fat, 35.3 times more Saturated Fat, 1743.6 times more Omega 3, 1204.5 times more Omega 6, 3.3 times more Carbohydrate, 9.4 times more Fiber and 38.3 times more Protein than Raw Whole Cucumber.
• 1 kilogram of Cucumber provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein