Comparing Nutrients in 5 ounces Cucumber VS Peeled Cucumber

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Peeled Cucumber	19%	12%	69%

Macro Nutrients

	Cucumber	Peeled Cucumber	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	0.49% 14kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.083% 0.014g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.96% 5.15g	2.36% 3.06g	130g per day for Men 19-50 years
Sugars	3.27% 2.37g	2.7% 1.96g	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	1.7% 1.23g	1.47% 1.06g	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	% 1.08g	% 0.89g	g per day for Men 19-50 years
Sucrose	% 0.043g	% 0g	g per day for Men 19-50 years
Fiber	1.87% 0.71g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	1.65% 0.92g	1.5% 0.84g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Peeled Cucumber	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.87% 0.14mg	0.33% 0.052mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.34% 0.37mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.55% 1.36μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.5% 9.92μg	4.96% 20μg	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	4.4% 3.97mg	5.04% 4.54mg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.4% 23.2μg	8.5% 10.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Peeled Cucumber	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	6.46% 0.058mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.046% 1.84μg	0.046% 1.84μg	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	4.96% 0.4mg	3.9% 0.31mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	4.87% 0.11mg	4.5% 0.1mg	2.3mg per day for Men 19-50 years
Molybdenum	11.7% 5.27μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.86% 34mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	6.13% 208mg	5.67% 193mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.65% 135g	3.7% 137g	3700g per day for Men 19-50 years

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

• Raw Whole Cucumber has 1.3 times more Vitamin B2 and 2.3 times more Vitamin K than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 1.3 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Peeled Cucumber have similar amounts of Vitamin B1, Vitamin B5 and Vitamin C per 5 oz.
• Both Raw Whole Cucumber as well as Raw Peeled Cucumber have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Cucumber vs Peeled Cucumber:

• Raw Whole Cucumber has 1.3 times more Iron than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 1.7 times more Copper than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Peeled Cucumber have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 5 oz.
• Both Raw Whole Cucumber as well as Raw Peeled Cucumber have insufficient amounts of Fluoride and Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Whole Cucumber has 1.7 times more Carbohydrate and 1.2 times more Sugars than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 1.4 times more Fiber than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Peeled Cucumber have similar amounts of Fructose and Protein per 5 oz.
• Both Raw Whole Cucumber as well as Raw Peeled Cucumber have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.