Comparing Nutrients in 500 calories Cucumber VS Almonds

Weight per 500 calories

• Cucumber: 3333g
• Almonds: 86.4g

Almonds have 38.6 times more energy per unit of mass than Raw Whole Cucumber, which is very high in comparison to other foods. Cucumber having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Almonds	14%	72%	14%

Macro Nutrients

	Cucumber	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.67g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	3.85% 1.23g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.93g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	76.8% 55.7g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	% 1g	% 3.4g	g per day for Men 19-50 years
Fiber	44% 16.7g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	38.7% 21.7g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Almonds	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.27mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.63mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	107% 32μg	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58.3% 233μg	9.5% 38μg	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	0% 0mg	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	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	456% 547μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Almonds	Recommended Dietary Allowance
Calcium	53.3% 533mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	99% 0.89mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 43.3μg	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	117% 9.33mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	276% 124μg	87% 39μg	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	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	144% 4900mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	4.44% 66.7mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.67mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	85.8% 3174g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cucumber vs Almonds:

• Raw Whole Cucumber has more Vitamin A, 5.1 times more Vitamin B1, 21.2 times more Vitamin B5, 11.3 times more Vitamin B6, 6.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.5 times more Vitamin B7 and 22.1 times more Vitamin E than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Almonds have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Raw Whole Cucumber as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cucumber vs Almonds:

• Raw Whole Cucumber has 2.3 times more Calcium, 1.5 times more Copper, 2.9 times more Iron, 1.9 times more Magnesium, 1.4 times more Manganese, 3.2 times more Molybdenum, 1.9 times more Phosphorus, 7.7 times more Potassium, 2.8 times more Selenium, 2.5 times more Zinc and 833.5 times more Water than Almonds.

Comparison of macro-nutrients per 500 calories:

• Raw Whole Cucumber has 64.3 times more Omega 3, 6.5 times more Carbohydrate, 14.8 times more Sugars, 305.3 times more Fructose and 1.5 times more Fiber than Almonds.
• While Almonds contain 11.8 times more Fat, 2.7 times more Saturated Fat and 11.4 times more Omega 6 than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Almonds have similar amounts of Energy and Protein per 500 kcal.
• Both Raw Whole Cucumber as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.