Comparing Nutrients in 500 calories Cucumber VS Tomatoes

Weight per 500 calories

• Cucumber: 3333g
• Tomatoes: 2778g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cucumber	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.67g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	3.85% 1.23g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.93g	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	93% 121g	83% 108g	130g per day for Men 19-50 years
Sugars	76.8% 55.7g	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	40% 29g	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	% 25.3g	% 34.7g	g per day for Men 19-50 years
Sucrose	% 1g	% 0g	g per day for Men 19-50 years
Fiber	44% 16.7g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	38.7% 21.7g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Tomatoes	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.27mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.63mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	107% 32μg	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58.3% 233μg	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	104% 93mg	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	6.67% 1mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	456% 547μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Tomatoes	Recommended Dietary Allowance
Calcium	53.3% 533mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 43.3μg	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	117% 9.33mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	138% 3.17mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	144% 4900mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.44% 66.7mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.67mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	85.8% 3174g	71% 2626g	3700g per day for Men 19-50 years

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

• Raw Whole Cucumber has 2.1 times more Vitamin B2, 3.5 times more Vitamin B5, 2.5 times more Vitamin B7 and 2.5 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 7 times more Vitamin A, 5.1 times more Vitamin B3, 1.7 times more Vitamin B6, 1.8 times more Vitamin B9, 4.1 times more Vitamin C and 15 times more Vitamin E than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 per 500 kcal.
• Both Raw Whole 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 Cucumber vs Tomatoes:

• Raw Whole Cucumber has 1.9 times more Calcium, 1.2 times more Iron, 1.4 times more Magnesium, more Selenium, 1.4 times more Zinc and 1.2 times more Water than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Potassium and 2.1 times more Sodium than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Ripe Red Tomatoes have similar amounts of Copper, Manganese and Phosphorus per 500 kcal.
• Both Raw Whole Cucumber as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Whole Cucumber has 2 times more Omega 3 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Fat, 2.4 times more Omega 6, 1.3 times more Sugars, 1.3 times more Fructose and 2 times more Fiber than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Whole Cucumber as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.