Comparing Nutrients in 5 ounces Peeled Cucumber VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Peeled Cucumber	19%	12%	69%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Peeled Cucumber	Valencia Oranges	Recommended Dietary Allowance
Energy	0.49% 14kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.083% 0.014g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.36% 3.06g	13% 17g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	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	1.47% 1.06g	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	% 0.89g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.6% 0.99g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	1.5% 0.84g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Peeled Cucumber	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.66% 0.044mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.73% 0.035mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.33% 0.052mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.96% 20μg	14% 55.3μg	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	5.04% 4.54mg	76.4% 68.7mg	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	0.28% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.5% 10.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled Cucumber	Valencia Oranges	Recommended Dietary Allowance
Calcium	2% 20mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	5.83% 0.052mg	0.9mg per day for Men 19-50 years
Fluoride	0.046% 1.84μg	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	3.9% 0.31mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	4.5% 0.1mg	1.4% 0.033mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.25% 29.8mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	5.67% 193mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.7% 137g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Peeled Cucumber vs Valencia Oranges:

• Raw Valencia Oranges contain 3 times more Vitamin A, 2.8 times more Vitamin B1, 1.6 times more Vitamin B2, 7.4 times more Vitamin B3, 2.8 times more Vitamin B9 and 15.2 times more Vitamin C than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Raw Valencia Oranges have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Raw Peeled Cucumber as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Peeled Cucumber vs Valencia Oranges:

• Raw Peeled Cucumber has 1.9 times more Copper, 2.4 times more Iron, 3.2 times more Manganese, 1.2 times more Phosphorus and 2.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.9 times more Calcium and 1.3 times more Potassium than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Raw Valencia Oranges have similar amounts of Magnesium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges contain 4.9 times more Energy, 1.6 times more Omega 3, 5.5 times more Carbohydrate, 3.6 times more Fiber and 1.8 times more Protein than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.