Comparing Nutrients in 5 ounces Oranges VS Cucumber

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cucumber	14%	5%	81%

Macro Nutrients

	Oranges	Cucumber	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	3.96% 5.15g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	3.27% 2.37g	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	NA	1.7% 1.23g	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	NA	% 1.08g	g per day for Men 19-50 years
Sucrose	NA	% 0.043g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	1.87% 0.71g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	1.65% 0.92g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cucumber	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	0.87% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	7.34% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.55% 1.36μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.6% 42.5μg	2.5% 9.92μg	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	83.8% 75.4mg	4.4% 3.97mg	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	1.7% 0.26mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19.4% 23.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cucumber	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	6.46% 0.058mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	1.77% 0.14mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	4.87% 0.11mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	11.7% 5.27μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.83% 20mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	6.13% 208mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.32% 123g	3.65% 135g	3700g per day for Men 19-50 years

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

• Raw Oranges have 2.2 times more Vitamin A, 3.2 times more Vitamin B1, 1.2 times more Vitamin B2, 2.9 times more Vitamin B3, 1.5 times more Vitamin B6, 4.3 times more Vitamin B9, 19 times more Vitamin C and 6 times more Vitamin E than Raw Whole Cucumber.
• While Raw Whole Cucumber contains more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw Whole Cucumber have similar amounts of Vitamin B5 per 5 oz.
• Both Raw Oranges as well as Raw Whole Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Cucumber:

• Raw Oranges have 2.5 times more Calcium and 1.2 times more Potassium than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 2.8 times more Iron, 1.3 times more Magnesium, 3.2 times more Manganese, 1.7 times more Phosphorus and 2.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Whole Cucumber have similar amounts of Copper and Water per 5 oz.
• Both Raw Oranges as well as Raw Whole Cucumber have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have 3.1 times more Energy, 3.2 times more Carbohydrate, 5.6 times more Sugars, 4.8 times more Fiber and 1.4 times more Protein than Raw Whole Cucumber.
• Both Raw Oranges as well as Raw Whole Cucumber have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.