Comparing Nutrients in 1 pound Cucumber VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cucumber	Boiled Spears 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	0.51% 0.5g	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	Boiled Spears 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	34% 136μg	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	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	21.7% 0.2mg	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	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	64% 1.47mg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	15.7% 8.6μg	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	12.4% 1.36mg	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 Boiled Spears Frozen Broccoli per 1 lb

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

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

• 1 lb of Boiled and Drained Spears 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, 4.3 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 Boiled Spears 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 and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cucumber vs Boiled Spears Frozen Broccoli:

• 1 lb of Boiled and Drained Spears Frozen Broccoli contains 3.2 times more Calcium, 2.2 times more Iron, 1.5 times more Magnesium, 4.1 times more Manganese, 2.3 times more Phosphorus, 6.3 times more Selenium and 1.5 times more Zinc than Raw Whole Cucumber.
• Both Cucumber and Boiled Spears Frozen Broccoli contain similar levels of Copper, Potassium and Water per one pound.
• 1 pound of Cucumber lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Spears 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 Boiled Spears 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 and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.