Comparing Nutrients in 1 kilogram Blanched Almonds VS Peeled Cucumber

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Peeled Cucumber	19%	12%	69%

Macro Nutrients

	Blanched Almonds	Peeled Cucumber	Recommended Dietary Allowance
Energy	203% 5900kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	64% 46.3g	19% 14g	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	0% 0g	10.3% 7.5g	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	% 0.3g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 0g	g per day for Men 19-50 years
Fiber	261% 99g	18.4% 7g	38g per day for Men 19-50 years
Protein	382% 214g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Peeled Cucumber	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	123% 490μg	35% 140μg	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	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	1583% 238mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	60% 72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Peeled Cucumber	Recommended Dietary Allowance
Calcium	236% 2360mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	79% 0.71mg	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	410% 32.8mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	31.7% 0.73mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	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	30% 210mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	40% 1360mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	1.2% 45g	26% 967g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 6.2 times more Vitamin B1, 28.4 times more Vitamin B2, 94.6 times more Vitamin B3, 1.3 times more Vitamin B5, 2.3 times more Vitamin B6, 3.5 times more Vitamin B9 and 791.7 times more Vitamin E than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Raw Peeled Cucumber have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Peeled Cucumber:

• Blanched Almonds have 16.9 times more Calcium, 14.5 times more Copper, 14.9 times more Iron, 22.3 times more Magnesium, 25.1 times more Manganese, 22.9 times more Phosphorus, 4.8 times more Potassium, 32 times more Selenium, 9.5 times more Sodium and 17.5 times more Zinc than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 21.4 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 59 times more Energy, 328.3 times more Fat, 50.7 times more Saturated Fat, 1236.5 times more Omega 6, 8.6 times more Carbohydrate, 3.4 times more Sugars, 14.1 times more Fiber and 36.3 times more Protein than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Raw Peeled Cucumber have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.