Comparing Nutrients in 300 calories Cucumber VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Cucumber: 2000g
• Cooked Ripe Red Tomatoes: 1667g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Cucumber or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cucumber	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	4.1% 0.7g	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	51.4% 67g	130g per day for Men 19-50 years
Sugars	46% 33.4g	57.2% 41.5g	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	30% 22g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0g	g per day for Men 19-50 years
Fiber	26.3% 10g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	23.2% 13g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	11% 100μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	101% 1.3mg	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	54% 217μg	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	422% 380mg	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	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	273% 328μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	32% 320mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	139% 1.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.65% 26μg	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	70% 5.6mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	68.7% 1.58mg	76% 1.75mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	86.5% 2940mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	51.5% 1905g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cucumber vs Cooked Ripe Red Tomatoes:

• Raw Whole Cucumber has 1.8 times more Vitamin B2, 2.4 times more Vitamin B5 and 7 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 4 times more Vitamin A, 4.5 times more Vitamin B3, 1.6 times more Vitamin B6, 1.5 times more Vitamin B9, 6.8 times more Vitamin C and 15.6 times more Vitamin E than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw Whole Cucumber as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cucumber vs Cooked Ripe Red Tomatoes:

• Raw Whole Cucumber has 1.7 times more Calcium, 1.7 times more Magnesium, 1.7 times more Zinc and 1.2 times more Water than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.5 times more Copper, 2 times more Iron, 1.4 times more Selenium and 4.6 times more Sodium than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Cooked Ripe Red Tomatoes have similar amounts of Manganese, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Whole Cucumber has 3 times more Omega 3 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Fructose than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Cooked Ripe Red Tomatoes have similar amounts of Energy, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Raw Whole Cucumber as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.