Comparing Nutrients in 500 calories Cucumber VS Valencia Oranges

Weight per 500 calories

• Cucumber: 3333g
• Valencia Oranges: 1020g

Raw Valencia Oranges have 3.3 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 Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cucumber	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.67g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	3.85% 1.23g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.93g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	93% 121g	130g per day for Men 19-50 years
Sugars	76.8% 55.7g	NA	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	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.27mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.63mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	49.5% 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	99% 398μg	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	550% 495mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	456% 547μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Valencia Oranges	Recommended Dietary Allowance
Calcium	53.3% 533mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	42% 0.38mg	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	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	10.2% 0.23mg	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	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	144% 4900mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	NA	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	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	85.8% 3174g	24% 881g	3700g per day for Men 19-50 years

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

• Raw Whole Cucumber has 1.4 times more Vitamin A, 2.7 times more Vitamin B2, 3.4 times more Vitamin B5 and 2.1 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Vitamin B9 and 5.3 times more Vitamin C than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
• Both Raw Whole Cucumber as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cucumber vs Valencia Oranges:

• Raw Whole Cucumber has 1.3 times more Calcium, 3.6 times more Copper, 10.2 times more Iron, 4.2 times more Magnesium, 11.2 times more Manganese, 4.6 times more Phosphorus, 2.7 times more Potassium, 10.9 times more Zinc and 3.6 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 500 calories:

• Raw Whole Cucumber has 2.1 times more Omega 6 and 2 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Fiber than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Valencia Oranges have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Raw Whole Cucumber as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.