Comparing Nutrients in 1 pound Oranges with Peel VS Cucumber

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cucumber	14%	5%	81%

Macro Nutrients

	Oranges with Peel	Cucumber	Recommended Dietary Allowance
Energy	9.85% 286kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	NA	10.4% 7.57g	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	5.44% 3.95g	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	% 3.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	5.26% 2.95g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cucumber	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	2.78% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	23.5% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.5% 4.36μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34% 136μg	7.94% 31.8μg	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	358% 322mg	14% 12.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	62% 74.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cucumber	Recommended Dietary Allowance
Calcium	31.8% 318mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	20.7% 0.19mg	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	45.4% 3.63mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	NA	15.6% 0.36mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	37.5% 17μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.3% 100mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	10% 373g	11.7% 432g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cucumber per 1 lb

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

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

• 1 pound of Oranges with Peel has 3.7 times more Vitamin B1, 1.5 times more Vitamin B2, 5.1 times more Vitamin B3, 1.3 times more Vitamin B5, 2.3 times more Vitamin B6, 4.3 times more Vitamin B9 and 25.4 times more Vitamin C than Cucumber.
• 1 pound of Cucumber have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Raw Oranges with Peel as well as Raw Whole Cucumber have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Cucumber:

• 1 pound of Oranges with Peel has 4.4 times more Calcium, 1.4 times more Copper, 2.9 times more Iron and 1.3 times more Potassium than Cucumber.
• Both Oranges with Peel and Cucumber contain similar levels of Magnesium, Phosphorus and Water per one pound.
• 1 pound of Cucumber lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Raw Whole Cucumber lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 4.2 times more Energy, 4.3 times more Carbohydrate, 9 times more Fiber and 2 times more Protein than Cucumber.
• 1 pound of Cucumber provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Oranges with Peel as well as Raw Whole Cucumber provide inadequate amounts of Omega 3 and Omega 6 in one pound.