Comparing Nutrients in 300 calories Cucumber VS Tomatoes

Weight per 300 calories

• Cucumber: 2000g
• 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 Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cucumber	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	7.84% 1.33g	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% 65g	130g per day for Men 19-50 years
Sugars	46% 33.4g	60.5% 44g	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	31.5% 23g	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	% 21g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0g	g per day for Men 19-50 years
Fiber	26.3% 10g	52.6% 20g	38g per day for Men 19-50 years
Protein	23.2% 13g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Tomatoes	Recommended Dietary Allowance
Vitamin A	11% 100μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	64% 19.2μg	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35% 140μg	62.5% 250μg	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	254% 228mg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	273% 328μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Tomatoes	Recommended Dietary Allowance
Calcium	32% 320mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	0.65% 26μg	0.96% 38.3μg	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	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	68.7% 1.58mg	82.6% 1.9mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	86.5% 2940mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	51.5% 1905g	42.6% 1575g	3700g per day for Men 19-50 years

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

• Raw Whole Cucumber has 2.1 times more Vitamin B2, 3.5 times more Vitamin B5, 2.5 times more Vitamin B7 and 2.5 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 7 times more Vitamin A, 5.1 times more Vitamin B3, 1.7 times more Vitamin B6, 1.8 times more Vitamin B9, 4.1 times more Vitamin C and 15 times more Vitamin E than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw Whole Cucumber as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cucumber vs Tomatoes:

• Raw Whole Cucumber has 1.9 times more Calcium, 1.2 times more Iron, 1.4 times more Magnesium, more Selenium, 1.4 times more Zinc and 1.2 times more Water than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Potassium and 2.1 times more Sodium than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Ripe Red Tomatoes have similar amounts of Copper, Manganese and Phosphorus per 300 kcal.
• Both Raw Whole Cucumber as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Whole Cucumber has 2 times more Omega 3 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Fat, 2.4 times more Omega 6, 1.3 times more Sugars, 1.3 times more Fructose and 2 times more Fiber than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Whole Cucumber as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.