Comparing Nutrients in 1 kilogram Cucumber VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cucumber	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	5.17% 150kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	39% 12.5g	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	15% 2.54g	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	184% 240g	130g per day for Men 19-50 years
Sugars	23% 16.7g	2.9% 2.1g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 1.4g	g per day for Men 19-50 years
Fiber	13% 5g	52.6% 20g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Frozen Crinkle Cut French Fried Potatoes with Salt	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	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	151% 1.96mg	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	77.5% 310μg	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	85.6% 77mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	16% 160mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	85.6% 0.77mg	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	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	68.3% 1.57mg	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	116% 810mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	25.7% 952g	18% 671g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cucumber vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Whole Cucumber has 7.8 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.9 times more Vitamin B1, 21.8 times more Vitamin B3, 1.7 times more Vitamin B5, 4.9 times more Vitamin B6, 4.4 times more Vitamin B9 and 2.8 times more Vitamin C than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Whole Cucumber as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Cucumber vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Whole Cucumber has 1.2 times more Calcium and 1.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Copper, 2.2 times more Iron, 1.6 times more Magnesium, 2 times more Manganese, 3.4 times more Phosphorus, 2.6 times more Potassium, 174.5 times more Sodium and 1.7 times more Zinc than Raw Whole Cucumber.
• Both Raw Whole Cucumber as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Whole Cucumber has 8 times more Sugars and more Fructose than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 9.7 times more Energy, 45.4 times more Fat, 33.8 times more Saturated Fat, 3.2 times more Omega 3, 9.1 times more Omega 6, 6.6 times more Carbohydrate, 4 times more Fiber and 3.6 times more Protein than Raw Whole Cucumber.
• Both Raw Whole Cucumber as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.