Comparing Nutrients in 5 ounces Tomatoes VS Peeled Cucumber

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Peeled Cucumber	19%	12%	69%

Macro Nutrients

	Tomatoes	Peeled Cucumber	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	0.49% 14kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	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	4.24% 5.5g	2.36% 3.06g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	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	2.68% 1.94g	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	% 1.77g	% 0.89g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	1.5% 0.84g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Peeled Cucumber	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	0.33% 0.052mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	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	21.6% 19.4mg	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	5.1% 0.77mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	8.5% 10.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Peeled Cucumber	Recommended Dietary Allowance
Calcium	1.4% 14mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	3.9% 0.31mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	4.5% 0.1mg	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	4.86% 34mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	5.67% 193mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.62% 134g	3.7% 137g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 10.5 times more Vitamin A, 16.1 times more Vitamin B3, 1.6 times more Vitamin B6, 4.3 times more Vitamin C and 18 times more Vitamin E than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 1.3 times more Vitamin B2 and 2.7 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Peeled Cucumber have similar amounts of Vitamin B1, Vitamin B9 and Vitamin K per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Peeled Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Peeled Cucumber:

• Raw Ripe Red Tomatoes have 1.2 times more Iron, 1.6 times more Manganese and 1.7 times more Potassium than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 1.4 times more Calcium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Peeled Cucumber have similar amounts of Copper, Magnesium, Phosphorus, Zinc and Water per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Peeled Cucumber have insufficient amounts of Fluoride and Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Ripe Red Tomatoes have 1.8 times more Carbohydrate, 1.9 times more Sugars, 1.8 times more Fructose, 1.7 times more Fiber and 1.5 times more Protein than Raw Peeled Cucumber.
• Both Raw Ripe Red Tomatoes as well as Raw Peeled Cucumber have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.