Comparing Nutrients in 1 kilogram Almonds VS Cucumber

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cucumber	14%	5%	81%

Macro Nutrients

	Almonds	Cucumber	Recommended Dietary Allowance
Energy	200% 5790kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	28% 36.3g	130g per day for Men 19-50 years
Sugars	60% 43.5g	23% 16.7g	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	1.5% 1.1g	12% 8.7g	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	% 1.7g	% 7.6g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 0.3g	g per day for Men 19-50 years
Fiber	329% 125g	13% 5g	38g per day for Men 19-50 years
Protein	378% 212g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cucumber	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	32% 9.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	17.5% 70μg	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	0% 0mg	31% 28mg	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	1709% 256mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	137% 164μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cucumber	Recommended Dietary Allowance
Calcium	269% 2690mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	45.6% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.33% 13μg	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	464% 37mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	34.3% 0.79mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	82.7% 37.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	43.2% 1470mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.2% 44g	25.7% 952g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Cucumber:

• Almonds have 7.6 times more Vitamin B1, 34.5 times more Vitamin B2, 36.9 times more Vitamin B3, 1.8 times more Vitamin B5, 3.4 times more Vitamin B6, 59.3 times more Vitamin B7, 6.3 times more Vitamin B9 and 854.3 times more Vitamin E than Raw Whole Cucumber.
• While Raw Whole Cucumber contains more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Whole Cucumber have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Cucumber:

• Almonds have 16.8 times more Calcium, 25.1 times more Copper, 13.3 times more Iron, 20.8 times more Magnesium, 27.6 times more Manganese, 12.2 times more Molybdenum, 20 times more Phosphorus, 5 times more Potassium, 13.7 times more Selenium and 15.6 times more Zinc than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 21.6 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 38.6 times more Energy, 453.9 times more Fat, 102.8 times more Saturated Fat, 440.1 times more Omega 6, 5.9 times more Carbohydrate, 2.6 times more Sugars, 25 times more Fiber and 32.5 times more Protein than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 7.9 times more Fructose than Almonds.
• Both Almonds as well as Raw Whole Cucumber have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.