Comparing Nutrients in 5 ounces Cucumber VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cucumber	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.35% 0.06g	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	4.37% 5.7g	130g per day for Men 19-50 years
Sugars	3.27% 2.37g	4.87% 3.53g	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	2.56% 1.86g	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	% 1.67g	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	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.87% 0.14mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.34% 0.37mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	8.6% 0.11mg	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	4.6% 18.4μg	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	36% 32.3mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.4% 23.2μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	6.46% 0.058mg	12% 0.11mg	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	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	4.87% 0.11mg	6.47% 0.15mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	6.13% 208mg	9.1% 309mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.65% 135g	3.6% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cucumber vs Cooked Ripe Red Tomatoes:

• Raw Whole Cucumber has 1.5 times more Vitamin B2, 2 times more Vitamin B5 and 5.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 4.8 times more Vitamin A, 1.3 times more Vitamin B1, 5.4 times more Vitamin B3, 2 times more Vitamin B6, 1.9 times more Vitamin B9, 8.1 times more Vitamin C and 18.7 times more Vitamin E than Raw Whole Cucumber.
• Both Raw Whole Cucumber as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cucumber vs Cooked Ripe Red Tomatoes:

• Raw Whole Cucumber has 1.5 times more Calcium, 1.4 times more Magnesium and 1.4 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.8 times more Copper, 2.4 times more Iron, 1.3 times more Manganese and 1.5 times more Potassium than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Cooked Ripe Red Tomatoes have similar amounts of Phosphorus and Water per 5 oz.
• Both Raw Whole Cucumber as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Ripe Red Tomatoes contain 1.5 times more Sugars, 1.5 times more Fructose, 1.4 times more Fiber and 1.5 times more Protein than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Cooked Ripe Red Tomatoes have similar amounts of Carbohydrate per 5 oz.
• Both Raw Whole Cucumber as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.