Comparing Nutrients in 1 kilogram Cucumber VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Cucumber	Tomato Puree	Recommended Dietary Allowance
Energy	5.17% 150kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	4.82% 0.82g	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	69% 89.8g	130g per day for Men 19-50 years
Sugars	23% 16.7g	66.6% 48.3g	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	33% 24g	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	% 24.5g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0g	g per day for Men 19-50 years
Fiber	13% 5g	50% 19g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Tomato Puree	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	97% 1.26mg	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	27.5% 110μg	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	118% 106mg	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	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Tomato Puree	Recommended Dietary Allowance
Calcium	16% 160mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	319% 2.87mg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	73.5% 1.7mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	129% 4390mg	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	18.7% 280mg	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	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Cucumber VS Tomato Puree per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cucumber vs Tomato Puree:

• 1 kilogram of Cucumber has 4.8 times more Vitamin K than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 5.2 times more Vitamin A, 2.4 times more Vitamin B2, 15 times more Vitamin B3, 1.7 times more Vitamin B5, 3.2 times more Vitamin B6, 1.6 times more Vitamin B9, 3.8 times more Vitamin C and 65.7 times more Vitamin E than Raw Whole Cucumber.
• Both Cucumber and Tomato Puree provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cucumber have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin E
• Both Raw Whole Cucumber as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cucumber vs Tomato Puree:

• 1 kg of Canned Tomato Puree contains 7 times more Copper, 6.4 times more Iron, 1.8 times more Magnesium, 2.1 times more Manganese, 1.7 times more Phosphorus, 3 times more Potassium and 1.8 times more Zinc than Raw Whole Cucumber.
• Both Cucumber and Tomato Puree contain similar levels of Water per one kilogram.
• 1 kilogram of Cucumber lack sufficient amounts of Zinc
• Both Raw Whole Cucumber as well as Canned Tomato Puree lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Tomato Puree contains 2.5 times more Carbohydrate, 2.9 times more Sugars, 2.7 times more Fructose, 3.8 times more Fiber and 2.5 times more Protein than Raw Whole Cucumber.
• 1 kilogram of Cucumber provide inadequate amounts of Fiber and Protein
• Both Raw Whole Cucumber as well as Canned Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.