Comparing Nutrients in 1 pound Cucumber VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cucumber	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	2.35% 68kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	361% 61.3g	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	61.7% 80g	130g per day for Men 19-50 years
Sugars	10.4% 7.57g	28.5% 20.6g	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% 0g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 20g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	125% 47.6g	38g per day for Men 19-50 years
Protein	5.26% 2.95g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Oil 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	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.78% 0.44mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.17mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	41% 0.54mg	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	30.6% 122μg	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	785% 118mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	481% 4.33mg	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	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	485% 11mg	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	302% 2114mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	127% 14mg	11mg per day for Men 19-50 years
Water	11.7% 432g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cucumber VS Oil Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cucumber versus 1 lb of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Cucumber has more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 3.4 times more Vitamin B1, 23.7 times more Vitamin B2, 37.4 times more Vitamin B3, 3 times more Vitamin B6, 3.9 times more Vitamin B9 and 865.7 times more Vitamin E than Raw Whole Cucumber.
• Both Cucumber and Oil Roasted Almonds provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cucumber have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin E
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Whole Cucumber as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cucumber vs Oil Roasted Almonds:

• 1 pound of Cucumber has 34 times more Water than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 18.2 times more Calcium, 23.3 times more Copper, 13.1 times more Iron, 21.1 times more Magnesium, 31.1 times more Manganese, 19.4 times more Phosphorus, 4.8 times more Potassium, 13.7 times more Selenium and 15.4 times more Zinc than Raw Whole Cucumber.
• 1 pound of Cucumber lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Oil Roasted Almonds contains 40.5 times more Energy, 501.5 times more Fat, 113.7 times more Saturated Fat, 482.8 times more Omega 6, 4.9 times more Carbohydrate, 2.7 times more Sugars, 21 times more Fiber and 32.7 times more Protein than Raw Whole Cucumber.
• 1 pound of Cucumber provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Raw Whole Cucumber as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one pound.