Comparing Nutrients in 1 kilogram Cucumber VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cucumber	Oranges with Peel	Recommended Dietary Allowance
Energy	5.17% 150kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	2.6% 0.44g	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	119% 155g	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	118% 45g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	16% 160mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	25.7% 952g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Cucumber VS Oranges with Peel per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cucumber vs Oranges with Peel :

• 1 kg of Raw Oranges with Peel contains 3.7 times more Vitamin B1, 1.5 times more Vitamin B2, 5.1 times more Vitamin B3, 1.3 times more Vitamin B5, 2.3 times more Vitamin B6, 4.3 times more Vitamin B9 and 25.4 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 Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cucumber vs Oranges with Peel :

• 1 kg of Raw Oranges with Peel contains 4.4 times more Calcium, 1.4 times more Copper, 2.9 times more Iron and 1.3 times more Potassium than Raw Whole Cucumber.
• Both Cucumber and Oranges with Peel contain similar levels of Magnesium, Phosphorus and Water per one kilogram.
• 1 kilogram of Cucumber lack sufficient amounts of Calcium
• Both Raw Whole Cucumber as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Oranges with Peel contains 4.2 times more Energy, 4.3 times more Carbohydrate, 9 times more Fiber and 2 times more Protein than Raw Whole Cucumber.
• 1 kilogram of Cucumber provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Whole Cucumber as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.