Comparing Nutrients in 1 pound Cucumber VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cucumber	Valencia Oranges	Recommended Dietary Allowance
Energy	2.35% 68kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	1.17% 0.2g	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	41.5% 54g	130g per day for Men 19-50 years
Sugars	10.4% 7.57g	NA	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	30% 11.3g	38g per day for Men 19-50 years
Protein	5.26% 2.95g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.78% 0.44mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.17mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	22% 0.29mg	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	44.2% 177μg	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	244% 220mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	62% 74.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Valencia Oranges	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	18.6% 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	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	4.54% 0.1mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11.7% 432g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cucumber vs Valencia Oranges:

• Raw Valencia Oranges contain 2.4 times more Vitamin A, 3.2 times more Vitamin B1, 2.8 times more Vitamin B3, 1.6 times more Vitamin B6, 5.6 times more Vitamin B9 and 17.3 times more Vitamin C than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Valencia Oranges have similar amounts of Vitamin B2 and Vitamin B5 per 1 lb.
• Both Raw Whole Cucumber as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cucumber vs Valencia Oranges:

• Raw Whole Cucumber has 3.1 times more Iron, 1.3 times more Magnesium, 3.4 times more Manganese, 1.4 times more Phosphorus and 3.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.5 times more Calcium than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Valencia Oranges have similar amounts of Copper, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges contain 3.3 times more Energy, 3.2 times more Omega 3, 3.3 times more Carbohydrate, 5 times more Fiber and 1.6 times more Protein than Raw Whole Cucumber.
• Both Raw Whole Cucumber as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.