Comparing Nutrients in 300 calories Cucumber VS Peeled Cucumber

Weight per 300 calories

• Cucumber: 2000g
• Peeled Cucumber: 3000g

Cucumber has 1.5 times more energy per 100g than Peeled Cucumber. It has very low energy density when compared to other foods. Raw Peeled Cucumber having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Cucumber	Peeled Cucumber	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	7.3% 2.34g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.6g	50% 64.8g	130g per day for Men 19-50 years
Sugars	46% 33.4g	57% 41.4g	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	24% 17.4g	31% 22.5g	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	% 15g	% 19g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0g	g per day for Men 19-50 years
Fiber	26.3% 10g	55.3% 21g	38g per day for Men 19-50 years
Protein	23.2% 13g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Peeled Cucumber	Recommended Dietary Allowance
Vitamin A	11% 100μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	6.94% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	64% 19.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35% 140μg	105% 420μg	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	62.2% 56mg	107% 96mg	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	4% 0.6mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	273% 328μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Peeled Cucumber	Recommended Dietary Allowance
Calcium	32% 320mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	237% 2.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.65% 26μg	0.98% 39μg	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	70% 5.6mg	82.5% 6.6mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	68.7% 1.58mg	95% 2.2mg	2.3mg per day for Men 19-50 years
Molybdenum	165% 74.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.6% 480mg	90% 630mg	700mg per day for Men 19-50 years
Potassium	86.5% 2940mg	120% 4080mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	51.5% 1905g	78.4% 2902g	3700g per day for Men 19-50 years

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

• Raw Whole Cucumber has 1.8 times more Vitamin B3 and 1.5 times more Vitamin K than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 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.
• Both Raw Whole Cucumber and Raw Peeled Cucumber have similar amounts of Vitamin A and Vitamin B2 per 300 kcal.
• Both Raw Whole Cucumber as well as Raw Peeled Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cucumber vs Peeled Cucumber:

• Raw Whole Cucumber has 2 times more Selenium than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 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.
• Both Raw Whole Cucumber and Raw Peeled Cucumber have similar amounts of Iron per 300 kcal.
• Both Raw Whole Cucumber as well as Raw Peeled Cucumber have insufficient amounts of Fluoride in 300 kcal.

Comparison of macro-nutrients per 300 calories:

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