Comparing Nutrients in 1 pound Florida Oranges VS Peeled Cucumber

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Peeled Cucumber	19%	12%	69%

Macro Nutrients

	Florida Oranges	Peeled Cucumber	Recommended Dietary Allowance
Energy	7.2% 209kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	40.3% 52.3g	7.54% 9.8g	130g per day for Men 19-50 years
Sugars	57% 41.5g	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	NA	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	NA	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	28.6% 11g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	4.78% 2.68g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Peeled Cucumber	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	1.05% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77μg	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	227% 204mg	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	5.44% 0.82mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.2% 32.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Peeled Cucumber	Recommended Dietary Allowance
Calcium	19.5% 195mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	35.8% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	5.1% 0.41mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	14.4% 0.33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.78% 54.4mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	18% 617mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	10.7% 395g	12% 439g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Peeled Cucumber per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of Peeled Cucumber to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Florida Oranges has 3.2 times more Vitamin B1, 1.6 times more Vitamin B2, 10.8 times more Vitamin B3, 1.2 times more Vitamin B9 and 14.1 times more Vitamin C than Peeled Cucumber.
• While 1 lb of Raw Peeled Cucumber contains more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Peeled Cucumber provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin K
• 1 pound of Peeled Cucumber have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Florida Oranges as well as Raw Peeled Cucumber have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Peeled Cucumber:

• 1 pound of Florida Oranges has 3.1 times more Calcium and 1.2 times more Potassium than Peeled Cucumber.
• While 1 lb of Raw Peeled Cucumber contains 1.8 times more Copper, 2.4 times more Iron, 3 times more Manganese and 1.8 times more Phosphorus than Raw Florida Oranges.
• Both Florida Oranges and Peeled Cucumber contain similar levels of Magnesium and Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• 1 pound of Peeled Cucumber lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Raw Peeled Cucumber lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 5.3 times more Carbohydrate, 6.6 times more Sugars and 3.4 times more Fiber than Peeled Cucumber.
• 1 pound of Peeled Cucumber provide inadequate amounts of Carbohydrate and Fiber
• Both Raw Florida Oranges as well as Raw Peeled Cucumber provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.