Comparing Nutrients in 500 calories Peeled Cucumber VS Tomatoes

Weight per 500 calories

• Peeled Cucumber: 5000g
• Tomatoes: 2778g

Raw Ripe Red Tomatoes have 1.8 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.

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

Macros Ratio

	Protein	Fat	Carbs
Peeled Cucumber	19%	12%	69%
Tomatoes	17%	9%	74%

Macro Nutrients

	Peeled Cucumber	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.25% 8g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	12% 3.9g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	83% 108g	130g per day for Men 19-50 years
Sugars	95% 69g	101% 73g	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	52.5% 38g	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	% 34.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	92% 35g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	52.7% 29.5g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Peeled Cucumber	Tomatoes	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.85mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	240% 12mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.55mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	175% 700μg	104% 417μg	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	423% 381mg	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	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	300% 360μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled Cucumber	Tomatoes	Recommended Dietary Allowance
Calcium	70% 700mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	394% 3.55mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	1.63% 65μg	1.6% 64μg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	143% 600mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	159% 3.65mg	138% 3.17mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	200% 6800mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	77.3% 8.5mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	131% 4837g	71% 2626g	3700g per day for Men 19-50 years

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

• Raw Peeled Cucumber has 1.5 times more Vitamin B1, 2.4 times more Vitamin B2, 4.9 times more Vitamin B5, 1.7 times more Vitamin B9 and 1.6 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 5.8 times more Vitamin A, 8.9 times more Vitamin B3, 2.4 times more Vitamin C and 10 times more Vitamin E than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 per 500 kcal.
• Both Raw Peeled Cucumber as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Peeled Cucumber vs Tomatoes:

• Raw Peeled Cucumber has 2.5 times more Calcium, 2.2 times more Copper, 1.5 times more Iron, 2 times more Magnesium, 1.6 times more Phosphorus, more Selenium, 1.8 times more Zinc and 1.8 times more Water than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Sodium than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Raw Ripe Red Tomatoes have similar amounts of Manganese and Potassium per 500 kcal.
• Both Raw Peeled Cucumber as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Peeled Cucumber has 1.4 times more Fat, 5 times more Saturated Fat, 6 times more Omega 3 and 1.2 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4.4 times more Omega 6 than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate, Sugars, Fructose and Fiber per 500 kcal.
• Both Raw Peeled Cucumber as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.