Comparing Nutrients in 5 ounces Cucumber VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cucumber	Brazilnuts	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	203% 34.5g	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	13% 16.6g	130g per day for Men 19-50 years
Sugars	3.27% 2.37g	4.56% 3.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.043g	% 3.3g	g per day for Men 19-50 years
Fiber	1.87% 0.71g	28% 10.6g	38g per day for Men 19-50 years
Protein	1.65% 0.92g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.87% 0.14mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.34% 0.37mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	11% 0.14mg	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	7.8% 31μg	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	1.1% 0.99mg	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	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.4% 23.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Brazilnuts	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	6.46% 0.058mg	275% 2.47mg	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	4.96% 0.4mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	4.87% 0.11mg	75.4% 1.73mg	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	147% 1028mg	700mg per day for Men 19-50 years
Potassium	6.13% 208mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Cucumber VS Brazilnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Cucumber versus 5 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Cucumber have 1.4 times more Vitamin B5, 4 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 22.9 times more Vitamin B1, 2.5 times more Vitamin B6, 3.1 times more Vitamin B9 and 188.3 times more Vitamin E than Raw Whole Cucumber.
• Both Cucumber and Brazilnuts provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Cucumber have insufficient amounts of Vitamin B9 and Vitamin E
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Whole Cucumber as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cucumber vs Brazilnuts:

• 5 ounces of Cucumber have 27.8 times more Water than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 10 times more Calcium, 42.5 times more Copper, 8.7 times more Iron, 28.9 times more Magnesium, 15.5 times more Manganese, 30.2 times more Phosphorus, 4.5 times more Potassium, 6390 times more Selenium and 20.3 times more Zinc than Raw Whole Cucumber.
• 5 ounces of Cucumber lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Brazilnuts contain 43.9 times more Energy, 610 times more Fat, 436.1 times more Saturated Fat, 7.2 times more Omega 3, 870.1 times more Omega 6, 3.2 times more Carbohydrate, 1.4 times more Sugars, 15 times more Fiber and 22 times more Protein than Raw Whole Cucumber.
• 5 ounces of Cucumber provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein