Comparing Nutrients in 300 calories Peeled Cucumber VS Cucumber

Weight per 300 calories

• Peeled Cucumber: 3000g
• Cucumber: 2000g

Raw Whole Cucumber has 1.5 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.

Which food has more nutrients per 300 calories - Peeled Cucumber or Cucumber?

Macros Ratio

	Protein	Fat	Carbs
Peeled Cucumber	19%	12%	69%
Cucumber	14%	5%	81%

Macro Nutrients

	Peeled Cucumber	Cucumber	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	7.3% 2.34g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	3.3% 0.56g	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	56% 72.6g	130g per day for Men 19-50 years
Sugars	57% 41.4g	46% 33.4g	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	24% 17.4g	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	% 19g	% 15g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.6g	g per day for Men 19-50 years
Fiber	55.3% 21g	26.3% 10g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Peeled Cucumber	Cucumber	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	50.8% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.94% 1.1mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	144% 7.2mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	64% 19.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	105% 420μg	35% 140μg	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	62.2% 56mg	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	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	180% 216μg	273% 328μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled Cucumber	Cucumber	Recommended Dietary Allowance
Calcium	42% 420mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	237% 2.13mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	0.65% 26μg	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	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	68.7% 1.58mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	165% 74.4μg	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	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	120% 4080mg	86.5% 2940mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	78.4% 2902g	51.5% 1905g	3700g per day for Men 19-50 years

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

• Raw Peeled Cucumber has 1.7 times more Vitamin B1, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6, 3 times more Vitamin B9, 1.7 times more Vitamin C and 1.5 times more Vitamin E than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 1.8 times more Vitamin B3 and 1.5 times more Vitamin K than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Raw Whole Cucumber have similar amounts of Vitamin A and Vitamin B2 per 300 kcal.
• Both Raw Peeled Cucumber as well as Raw Whole Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Peeled Cucumber vs Cucumber:

• Raw Peeled Cucumber has 1.3 times more Calcium, 2.6 times more Copper, 1.4 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium, 1.5 times more Sodium, 1.3 times more Zinc and 1.5 times more Water than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 2 times more Selenium than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Raw Whole Cucumber have similar amounts of Iron per 300 kcal.
• Both Raw Peeled Cucumber as well as Raw Whole Cucumber have insufficient amounts of Fluoride in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Peeled Cucumber has 2.2 times more Fat, 3.2 times more Saturated Fat, 3 times more Omega 3, 1.2 times more Sugars, 1.3 times more Fructose, 2.1 times more Fiber and 1.4 times more Protein than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 1.9 times more Omega 6 than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Raw Whole Cucumber have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Peeled Cucumber as well as Raw Whole Cucumber have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.