Comparing Nutrients in 1 pound Peeled Cucumber VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Peeled Cucumber	19%	12%	69%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Peeled Cucumber	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	1.56% 45.4kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.54% 9.8g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	8.63% 6.26g	9.2% 6.67g	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	4.7% 3.4g	NA	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	36% 13.6g	38g per day for Men 19-50 years
Protein	4.78% 2.68g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Peeled Cucumber	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	2% 18μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.05% 0.17mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.8% 1.1mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	45.4% 0.59mg	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	16% 63.5μg	63.5% 254μg	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	16% 14.5mg	202% 182mg	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	0.91% 0.14mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.2% 32.7μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled Cucumber	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	35.8% 0.32mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.15% 5.9μg	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	12.5% 1mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	44% 1mg	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	13.6% 95mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	12% 439g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Peeled Cucumber vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 12.8 times more Vitamin A, 1.8 times more Vitamin B1, 3.2 times more Vitamin B2, 12.4 times more Vitamin B3, 2.5 times more Vitamin B6, 4 times more Vitamin B9, 12.5 times more Vitamin C, 44 times more Vitamin E and 12.2 times more Vitamin K than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B5 per 1 lb.
• Both Raw Peeled Cucumber as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Peeled Cucumber vs Cooked Chopped Frozen Broccoli:

• Raw Peeled Cucumber has 2.1 times more Copper than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.4 times more Calcium, 2.8 times more Iron, 3.1 times more Manganese, 2.3 times more Phosphorus, 7 times more Selenium and 1.6 times more Zinc than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Boiled Chopped Frozen Broccoli have similar amounts of Magnesium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Chopped Frozen Broccoli contains 4.2 times more Omega 3, 2.5 times more Carbohydrate, 4.3 times more Fiber and 5.3 times more Protein than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Boiled Chopped Frozen Broccoli have similar amounts of Sugars per 1 lb.
• Both Raw Peeled Cucumber as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.