Comparing Nutrients in 1 pound Cucumber VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cucumber	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	2.35% 68kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.83% 0.14g	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	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	10.4% 7.57g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	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	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.78% 0.44mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.17mg	25.3% 1.27mg	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	76% 304μg	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	284% 256mg	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	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	62% 74.4μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	19% 0.17mg	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	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	58% 1.33mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	11.7% 432g	11.2% 415g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared contains 10.4 times more Vitamin A, 2 times more Vitamin B1, 2.9 times more Vitamin B2, 4.8 times more Vitamin B3, 3.3 times more Vitamin B6, 9.6 times more Vitamin B9, 20.1 times more Vitamin C, 40.7 times more Vitamin E and 4.9 times more Vitamin K than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5 per 1 lb.
• Both Raw Whole Cucumber as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Frozen Chopped Broccoli, Unprepared contains 3.5 times more Calcium, 2.9 times more Iron, 1.4 times more Magnesium, 3.7 times more Manganese, 2.1 times more Phosphorus, 1.4 times more Potassium, 9.3 times more Selenium, 12 times more Sodium and 2.4 times more Zinc than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Frozen Chopped Broccoli, Unprepared have similar amounts of Copper and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Whole Cucumber has 1.2 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 21 times more Omega 3, 1.3 times more Carbohydrate, 6 times more Fiber and 4.3 times more Protein than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Frozen Chopped Broccoli, Unprepared have similar amounts of Fructose per 1 lb.
• Both Raw Whole Cucumber as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.