Comparing Nutrients in 300 calories Peeled Cucumber VS Oil Roasted Almonds

Weight per 300 calories

• Peeled Cucumber: 3000g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 60.7 times more energy per unit of mass than Raw Peeled Cucumber, which is very high in comparison to other foods. Peeled Cucumber having very low energy density.

Discover which food has more nutrients per 300 calories - Peeled Cucumber or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Peeled Cucumber	19%	12%	69%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Peeled Cucumber	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	7.3% 2.34g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	39.3% 6.7g	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	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	57% 41.4g	3.1% 2.25g	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	0% 0g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.16g	g per day for Men 19-50 years
Fiber	55.3% 21g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Peeled Cucumber	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.94% 1.1mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	144% 7.2mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	4.5% 0.058mg	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	3.34% 13.3μg	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	0% 0mg	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	85.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	180% 216μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled Cucumber	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	42% 420mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	237% 2.13mg	52.4% 0.47mg	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	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	53% 1.2mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	120% 4080mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	78.4% 2902g	0.037% 1.4g	3700g per day for Men 19-50 years

Peeled Cucumber VS Oil Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Peeled Cucumber or Oil Roasted Almonds?

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

• 300 calories of Peeled Cucumber have more Vitamin A, 20.5 times more Vitamin B1, 1.9 times more Vitamin B2, 63.6 times more Vitamin B5, 26.2 times more Vitamin B6, 31.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 1.6 times more Vitamin B3 and 14.3 times more Vitamin E than Raw Peeled Cucumber.
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Peeled Cucumber as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Peeled Cucumber vs Oil Roasted Almonds:

• 300 calories of Peeled Cucumber have 2.9 times more Calcium, 4.5 times more Copper, 3.6 times more Iron, 2.7 times more Magnesium, 1.8 times more Manganese, 2.7 times more Phosphorus, 11.8 times more Potassium, 3.4 times more Zinc and 2097 times more Water than Oil Roasted Almonds.
• Both Raw Peeled Cucumber as well as Oil Roasted Almonds lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Peeled Cucumber have more Omega 3, 7.4 times more Carbohydrate, 18.4 times more Sugars, more Fructose, 4 times more Fiber and 1.7 times more Protein than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 5.7 times more Fat and 22.3 times more Omega 6 than Raw Peeled Cucumber.
• Both Peeled Cucumber and Oil Roasted Almonds offer comparable quantities of Energy and Saturated Fat per 300 calories.
• 300 calories of Peeled Cucumber provide inadequate amounts of Omega 6
• 300 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3