Comparing Nutrients in 1 pound Cucumber VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cucumber	Tomatoes	Recommended Dietary Allowance
Energy	2.35% 68kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	2.13% 0.36g	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	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	10.4% 7.57g	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	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	14.3% 5.44g	38g per day for Men 19-50 years
Protein	5.26% 2.95g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Tomatoes	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.78% 0.44mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.17mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.5% 4.36μg	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	62% 74.4μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Tomatoes	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.15% 5.9μg	0.26% 10.4μg	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	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	22.5% 0.52mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.5% 22.7mg	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	11.6% 429g	3700g per day for Men 19-50 years

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

• Raw Whole Cucumber has 1.7 times more Vitamin B2, 2.9 times more Vitamin B5, 2.1 times more Vitamin B7 and 2.1 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 8.4 times more Vitamin A, 1.4 times more Vitamin B1, 6.1 times more Vitamin B3, 2 times more Vitamin B6, 2.1 times more Vitamin B9, 4.9 times more Vitamin C and 18 times more Vitamin E than Raw Whole Cucumber.
• Both Raw Whole Cucumber as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cucumber vs Tomatoes:

• Raw Whole Cucumber has 1.6 times more Calcium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Copper, 1.4 times more Manganese and 1.6 times more Potassium than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Ripe Red Tomatoes have similar amounts of Iron, Magnesium, Phosphorus, Zinc and Water per 1 lb.
• Both Raw Whole Cucumber as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride and Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes contain 1.6 times more Sugars, 1.6 times more Fructose, 2.4 times more Fiber and 1.4 times more Protein than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Ripe Red Tomatoes have similar amounts of Carbohydrate per 1 lb.
• Both Raw Whole Cucumber as well as Raw Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.