Comparing Nutrients in 500 calories Cucumber VS Boiled Broccoli

Weight per 500 calories

• Cucumber: 3333g
• Boiled Broccoli: 1429g

Boiled and Drained Broccoli has 2.3 times more energy per unit of mass than Raw Whole Cucumber, which is low in comparison to other foods. Cucumber having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cucumber	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.67g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	3.85% 1.23g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.93g	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	93% 121g	79% 103g	130g per day for Men 19-50 years
Sugars	76.8% 55.7g	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	40% 29g	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	% 25.3g	% 7g	g per day for Men 19-50 years
Sucrose	% 1g	% 1.14g	g per day for Men 19-50 years
Fiber	44% 16.7g	124% 47g	38g per day for Men 19-50 years
Protein	38.7% 21.7g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.27mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.63mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	220% 2.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	107% 32μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58.3% 233μg	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	104% 93mg	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	6.67% 1mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	456% 547μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Boiled Broccoli	Recommended Dietary Allowance
Calcium	53.3% 533mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 43.3μg	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	117% 9.33mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	120% 2.77mg	2.3mg per day for Men 19-50 years
Molybdenum	276% 124μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	114% 800mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	144% 4900mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	4.44% 66.7mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.67mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	85.8% 3174g	34.5% 1275g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli contains 6.6 times more Vitamin A, 1.6 times more Vitamin B2, 2.4 times more Vitamin B3, 2.1 times more Vitamin B6, 6.6 times more Vitamin B9, 9.9 times more Vitamin C, 20.7 times more Vitamin E and 3.7 times more Vitamin K than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B5 per 500 kcal.
• Both Raw Whole 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 Cucumber vs Boiled Broccoli:

• Raw Whole Cucumber has 1.6 times more Copper, 1.4 times more Magnesium and 2.5 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.3 times more Selenium and 8.8 times more Sodium than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Boiled and Drained Broccoli have similar amounts of Calcium, Iron, Manganese, Phosphorus, Potassium and Zinc per 500 kcal.
• Both Raw Whole Cucumber as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Whole Cucumber has 1.3 times more Omega 6, 2.8 times more Sugars and 2.7 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Fat, 10.2 times more Omega 3, 2.8 times more Fiber and 1.6 times more Protein than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Whole Cucumber as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.