Comparing Nutrients in 500 calories Peeled Cucumber VS Boiled Broccoli

Weight per 500 calories

• Peeled Cucumber: 5000g
• Boiled Broccoli: 1429g

Boiled and Drained Broccoli has 3.5 times more energy per unit of mass than Raw Peeled Cucumber, which is low in comparison to other foods. Peeled Cucumber having very low energy density.

Which food has more nutrients per 500 calories - Peeled Cucumber or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Peeled Cucumber	19%	12%	69%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Peeled Cucumber	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.25% 8g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	12% 3.9g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	79% 103g	130g per day for Men 19-50 years
Sugars	95% 69g	27.4% 20g	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	51.7% 37.5g	14.6% 10.6g	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	% 31.5g	% 7g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.14g	g per day for Men 19-50 years
Fiber	92% 35g	124% 47g	38g per day for Men 19-50 years
Protein	52.7% 29.5g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Peeled Cucumber	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.85mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	240% 12mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.55mg	220% 2.86mg	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	175% 700μg	386% 1543μg	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	178% 160mg	1030% 927mg	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	10% 1.5mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	300% 360μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled Cucumber	Boiled Broccoli	Recommended Dietary Allowance
Calcium	70% 700mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	394% 3.55mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	1.63% 65μg	1.43% 57μg	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	138% 11mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	143% 600mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	159% 3.65mg	120% 2.77mg	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	150% 1050mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	200% 6800mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	77.3% 8.5mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	131% 4837g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Peeled Cucumber vs Boiled Broccoli:

• Raw Peeled Cucumber has 1.7 times more Vitamin B1 and 1.4 times more Vitamin B5 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5.5 times more Vitamin A, 1.4 times more Vitamin B2, 4.3 times more Vitamin B3, 2.2 times more Vitamin B9, 5.8 times more Vitamin C, 13.8 times more Vitamin E and 5.6 times more Vitamin K than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Boiled and Drained Broccoli have similar amounts of Vitamin B6 per 500 kcal.
• Both Raw Peeled Cucumber as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Peeled Cucumber vs Boiled Broccoli:

• Raw Peeled Cucumber has 1.2 times more Calcium, 4.1 times more Copper, 2 times more Magnesium, 1.3 times more Manganese, 1.6 times more Potassium, 1.3 times more Zinc and 3.8 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.6 times more Selenium and 5.9 times more Sodium than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Boiled and Drained Broccoli have similar amounts of Iron and Phosphorus per 500 kcal.
• Both Raw Peeled Cucumber as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Peeled Cucumber has 1.4 times more Fat, 3.5 times more Saturated Fat, 3.5 times more Sugars and 3.5 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.4 times more Omega 3 and 1.3 times more Fiber than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Peeled Cucumber as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.