Comparing Nutrients in 500 calories Cucumber VS Oranges

Weight per 500 calories

• Cucumber: 3333g
• Oranges: 1064g

Raw Oranges have 3.1 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 Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Oranges	7%	2%	91%

Macro Nutrients

	Cucumber	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.67g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	3.85% 1.23g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.93g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	96% 125g	130g per day for Men 19-50 years
Sugars	76.8% 55.7g	137% 99g	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	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	% 25.3g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	44% 16.7g	67% 25.5g	38g per day for Men 19-50 years
Protein	38.7% 21.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Oranges	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.27mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.63mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	49% 0.64mg	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	79.8% 319μg	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	629% 566mg	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	12.8% 1.9mg	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	Oranges	Recommended Dietary Allowance
Calcium	53.3% 533mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	53% 0.48mg	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	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	11.6% 0.27mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	144% 4900mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	4.44% 66.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.67mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	85.8% 3174g	25% 923g	3700g per day for Men 19-50 years

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

• Raw Whole Cucumber has 1.4 times more Vitamin A, 2.6 times more Vitamin B2, 3.2 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.4 times more Vitamin B9, 6.1 times more Vitamin C and 1.9 times more Vitamin E than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Oranges have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
• Both Raw Whole Cucumber as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cucumber vs Oranges:

• Raw Whole Cucumber has 1.3 times more Calcium, 2.9 times more Copper, 8.8 times more Iron, 4.1 times more Magnesium, 9.9 times more Manganese, 5.4 times more Phosphorus, 2.5 times more Potassium, 1.9 times more Selenium, 9 times more Zinc and 3.4 times more Water than Raw Oranges.

Comparison of macro-nutrients per 500 calories:

• Raw Whole Cucumber has 2.2 times more Omega 3, 4.9 times more Omega 6 and 2.2 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.8 times more Sugars and 1.5 times more Fiber than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Whole Cucumber as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.