Comparing Nutrients in 1 pound Cucumber VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cucumber	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	2.35% 68kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	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	12.7% 16.5g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	10.4% 7.57g	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	5.44% 3.95g	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	% 3.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	5.97% 2.27g	36% 13.6g	38g per day for Men 19-50 years
Protein	5.26% 2.95g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.78% 0.44mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.17mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.5% 4.36μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	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	14% 12.7mg	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	62% 74.4μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	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	16% 1.27mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	44% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	37.5% 17μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.6% 109mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	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	8.25% 0.91mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11.7% 432g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Cucumber VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Cucumber versus 1 lb of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 lb of Boiled Chopped Frozen Broccoli contains 10.2 times more Vitamin A, 2 times more Vitamin B1, 2.5 times more Vitamin B2, 4.7 times more Vitamin B3, 3.3 times more Vitamin B6, 8 times more Vitamin B9, 14.3 times more Vitamin C, 44 times more Vitamin E and 5.4 times more Vitamin K than Raw Whole Cucumber.
• Both Cucumber and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cucumber have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin E
• Both Raw Whole Cucumber as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cucumber has 1.2 times more Copper than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2.1 times more Calcium, 2.2 times more Iron, 2.8 times more Manganese, 2 times more Phosphorus and 1.4 times more Zinc than Raw Whole Cucumber.
• Both Cucumber and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium, Potassium and Water per one pound.
• 1 pound of Cucumber lack sufficient amounts of Calcium and Zinc
• Both Raw Whole Cucumber as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Chopped Frozen Broccoli contains 8.4 times more Omega 3, 1.5 times more Carbohydrate, 6 times more Fiber and 4.8 times more Protein than Raw Whole Cucumber.
• Both Cucumber and Cooked Chopped Frozen Broccoli offer comparable quantities of Sugars per one pound.
• 1 pound of Cucumber provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Whole Cucumber as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.