Comparing Nutrients in 300 calories Peeled Cucumber VS Frozen Broccoli Spears

Weight per 300 calories

• Peeled Cucumber: 3000g
• Frozen Broccoli Spears: 1035g

Frozen Broccoli Spears have 2.9 times more energy per unit of mass than Raw Peeled Cucumber, which is very low in comparison to other foods. Peeled Cucumber having very low energy density.

Discover which food has more nutrients per 300 calories - Peeled Cucumber or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Peeled Cucumber	19%	12%	69%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Peeled Cucumber	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	7.3% 2.34g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 64.8g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	57% 41.4g	21% 15.2g	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	31% 22.5g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	81.7% 31g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Peeled Cucumber	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.94% 1.1mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	144% 7.2mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	139% 1.8mg	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	105% 420μg	243% 972μg	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	107% 96mg	785% 707mg	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	6% 0.9mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	180% 216μg	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled Cucumber	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	42% 420mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	237% 2.13mg	41.4% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	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	82.5% 6.6mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	115% 2.65mg	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	90% 630mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	120% 4080mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	78.4% 2902g	25.3% 937g	3700g per day for Men 19-50 years

Peeled Cucumber VS Frozen Broccoli Spears Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Peeled Cucumber or Frozen Broccoli Spears?

Lets compare vitamin content per 300 calories of Peeled Cucumber vs Frozen Broccoli Spears:

• 300 calories of Peeled Cucumber have 1.2 times more Vitamin B1 and 2.9 times more Vitamin B5 than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 4.9 times more Vitamin A, 1.6 times more Vitamin B2, 4.3 times more Vitamin B3, 2.3 times more Vitamin B9, 7.4 times more Vitamin C, 15.5 times more Vitamin E and 4.9 times more Vitamin K than Raw Peeled Cucumber.
• Both Peeled Cucumber and Frozen Broccoli Spears provide similar amounts of Vitamin B6 per 300 calories.
• Both Raw Peeled Cucumber as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Peeled Cucumber vs Frozen Broccoli Spears:

• 300 calories of Peeled Cucumber have 5.7 times more Copper, 2.2 times more Magnesium, 1.6 times more Potassium, 1.5 times more Zinc and 3.1 times more Water than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 6.6 times more Selenium and 2.9 times more Sodium than Raw Peeled Cucumber.
• Both Peeled Cucumber and Frozen Broccoli Spears contain similar levels of Calcium, Iron, Manganese and Phosphorus per 300 calories.
• 300 calories of Peeled Cucumber lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Peeled Cucumber have 4.4 times more Saturated Fat and 2.7 times more Sugars than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 4.3 times more Omega 3, 1.5 times more Fiber and 1.8 times more Protein than Raw Peeled Cucumber.
• Both Peeled Cucumber and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Peeled Cucumber as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 300 calories.