Comparing Nutrients in 1 pound Cucumber VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cucumber	Roasted Almonds	Recommended Dietary Allowance
Energy	2.35% 68kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	58% 18.6g	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	345% 58.7g	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	73.3% 95g	130g per day for Men 19-50 years
Sugars	10.4% 7.57g	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 21.5g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	130% 49.4g	38g per day for Men 19-50 years
Protein	5.26% 2.95g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.78% 0.44mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.17mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	47.5% 0.62mg	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	62.4% 249μg	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	0% 0mg	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	723% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	62% 74.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Roasted Almonds	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	554% 5mg	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	211% 17mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	440% 10mg	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	305% 2136mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	136% 15mg	11mg per day for Men 19-50 years
Water	11.7% 432g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cucumber vs Roasted Almonds:

• Raw Whole Cucumber has more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.9 times more Vitamin B1, 36.3 times more Vitamin B2, 37.1 times more Vitamin B3, 3.4 times more Vitamin B6, 7.9 times more Vitamin B9 and 796.7 times more Vitamin E than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Dry Roasted Almonds have similar amounts of Vitamin B5 per 1 lb.
• Both Raw Whole Cucumber as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cucumber vs Roasted Almonds:

• Raw Whole Cucumber has 39.5 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 16.8 times more Calcium, 26.8 times more Copper, 13.3 times more Iron, 21.5 times more Magnesium, 28.3 times more Manganese, 19.6 times more Phosphorus, 4.9 times more Potassium, 6.7 times more Selenium and 16.6 times more Zinc than Raw Whole Cucumber.

Comparison of macro-nutrients per 1 pound:

• Raw Whole Cucumber has 87 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 39.9 times more Energy, 477.6 times more Fat, 110.6 times more Saturated Fat, 462.3 times more Omega 6, 5.8 times more Carbohydrate, 2.9 times more Sugars, 21.8 times more Fiber and 32.2 times more Protein than Raw Whole Cucumber.
• Both Raw Whole Cucumber as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.