Comparing Nutrients in 1 pound Cucumber VS Peeled Cucumber

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Peeled Cucumber	19%	12%	69%

Macro Nutrients

	Cucumber	Peeled Cucumber	Recommended Dietary Allowance
Energy	2.35% 68kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.27% 0.045g	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	7.54% 9.8g	130g per day for Men 19-50 years
Sugars	10.4% 7.57g	8.63% 6.26g	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	4.7% 3.4g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	5.26% 2.95g	4.78% 2.68g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Peeled Cucumber	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.78% 0.44mg	1.05% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.17mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	17.8% 0.23mg	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	16% 63.5μg	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	16% 14.5mg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	62% 74.4μg	27.2% 32.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Peeled Cucumber	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	35.8% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	0.15% 5.9μg	0.15% 5.9μg	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	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	14.4% 0.33mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	18% 617mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.7% 432g	12% 439g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cucumber vs Peeled Cucumber:

• Raw Whole Cucumber has 1.3 times more Vitamin B2 and 2.3 times more Vitamin K than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 1.3 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Peeled Cucumber have similar amounts of Vitamin B1, Vitamin B5 and Vitamin C per 1 lb.
• Both Raw Whole Cucumber as well as Raw Peeled Cucumber have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Cucumber vs Peeled Cucumber:

• Raw Whole Cucumber has 1.3 times more Iron than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 1.7 times more Copper than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Peeled Cucumber have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 1 lb.
• Both Raw Whole Cucumber as well as Raw Peeled Cucumber have insufficient amounts of Fluoride and Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Whole Cucumber has 1.7 times more Carbohydrate and 1.2 times more Sugars than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 1.4 times more Fiber than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Peeled Cucumber have similar amounts of Fructose and Protein per 1 lb.
• Both Raw Whole Cucumber as well as Raw Peeled Cucumber have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.