Comparing Nutrients in 1 kilogram Tomato Puree VS Cucumber

Macros Ratio

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

Macro Nutrients

	Tomato Puree	Cucumber	Recommended Dietary Allowance
Energy	13% 380kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	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	69% 89.8g	28% 36.3g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	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	33% 24g	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	% 24.5g	% 7.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.3g	g per day for Men 19-50 years
Fiber	50% 19g	13% 5g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Cucumber	Recommended Dietary Allowance
Vitamin A	29% 260μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	32% 9.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	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	118% 106mg	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	131% 19.7mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	137% 164μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Cucumber	Recommended Dietary Allowance
Calcium	18% 180mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	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	223% 18mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	34.3% 0.79mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	57% 400mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	129% 4390mg	43.2% 1470mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	23.8% 879g	25.7% 952g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Cucumber per 1 kg

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

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

• 1 kilogram of Tomato Puree has 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 Cucumber.
• While 1 kg of Raw Whole Cucumber contains 4.8 times more Vitamin K than Canned Tomato Puree.
• Both Tomato Puree and Cucumber 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 Canned Tomato Puree as well as Raw Whole Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Puree vs Cucumber:

• 1 kilogram of Tomato Puree has 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 Cucumber.
• Both Tomato Puree and Cucumber contain similar levels of Water per one kilogram.
• 1 kilogram of Cucumber lack sufficient amounts of Zinc
• Both Canned Tomato Puree as well as Raw Whole Cucumber lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Puree has 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 Cucumber.
• 1 kilogram of Cucumber provide inadequate amounts of Fiber and Protein
• Both Canned Tomato Puree as well as Raw Whole Cucumber provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.