Comparing Nutrients in 500 calories Peeled Cucumber VS Frozen Broccoli Spears

Weight per 500 calories

• Peeled Cucumber: 5000g
• Frozen Broccoli Spears: 1724g

Frozen Broccoli Spears have 2.9 times more energy per unit of mass than Raw Peeled Cucumber, which is very low in comparison to other foods. Peeled Cucumber having very low energy density.

Discover which food has more nutrients per 500 calories - Peeled Cucumber or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Peeled Cucumber	19%	12%	69%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Peeled Cucumber	Frozen Broccoli Spears	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	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	71% 92g	130g per day for Men 19-50 years
Sugars	95% 69g	35% 25.3g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	92% 35g	136% 51.7g	38g per day for Men 19-50 years
Protein	52.7% 29.5g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Peeled Cucumber	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.85mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	240% 12mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.55mg	232% 3mg	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	405% 1621μg	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	1308% 1178mg	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	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	300% 360μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled Cucumber	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	70% 700mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	394% 3.55mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	1.63% 65μg	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	138% 11mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	143% 600mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	159% 3.65mg	192% 4.4mg	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	145% 1017mg	700mg per day for Men 19-50 years
Potassium	200% 6800mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	77.3% 8.5mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	131% 4837g	42% 1561g	3700g per day for Men 19-50 years

Peeled Cucumber VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Peeled Cucumber or Frozen Broccoli Spears?

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

• 500 calories of Peeled Cucumber have 1.2 times more Vitamin B1 and 2.9 times more Vitamin B5 than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 4.9 times more Vitamin A, 1.6 times more Vitamin B2, 4.3 times more Vitamin B3, 2.3 times more Vitamin B9, 7.4 times more Vitamin C, 15.5 times more Vitamin E and 4.9 times more Vitamin K than Raw Peeled Cucumber.
• Both Peeled Cucumber and Frozen Broccoli Spears provide similar amounts of Vitamin B6 per 500 calories.
• Both Raw Peeled Cucumber as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Peeled Cucumber vs Frozen Broccoli Spears:

• 500 calories of Peeled Cucumber have 5.7 times more Copper, 2.2 times more Magnesium, 1.6 times more Potassium, 1.5 times more Zinc and 3.1 times more Water than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 6.6 times more Selenium and 2.9 times more Sodium than Raw Peeled Cucumber.
• Both Peeled Cucumber and Frozen Broccoli Spears contain similar levels of Calcium, Iron, Manganese and Phosphorus per 500 calories.
• 500 calories of Peeled Cucumber lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Peeled Cucumber have 4.4 times more Saturated Fat and 2.7 times more Sugars than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 4.3 times more Omega 3, 1.5 times more Fiber and 1.8 times more Protein than Raw Peeled Cucumber.
• Both Peeled Cucumber and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Peeled Cucumber as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 500 calories.