Comparing Nutrients in 7 ounces Boiled Broccoli VS Cucumber

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cucumber	14%	5%	81%

Macro Nutrients

	Boiled Broccoli	Cucumber	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	5.54% 7.2g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	4.57% 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	2.03% 1.47g	2.4% 1.73g	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	% 0.97g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0.06g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cucumber	Recommended Dietary Allowance
Vitamin A	17% 153μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	1.2% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.36% 1.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	53.6% 214μg	3.47% 14μg	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	143% 129mg	6.17% 5.56mg	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	19% 2.88mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	27% 32.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cucumber	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	9.04% 0.081mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	0.064% 2.58μg	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	16.6% 1.33mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	6.8% 0.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	16.4% 7.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19% 133mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	8.58% 292mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.8% 177g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cucumber per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Cucumber to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Cucumber:

• 7 ounces of Boiled Broccoli have 15.4 times more Vitamin A, 2.3 times more Vitamin B1, 3.7 times more Vitamin B2, 5.6 times more Vitamin B3, 2.4 times more Vitamin B5, 5 times more Vitamin B6, 15.4 times more Vitamin B9, 23.2 times more Vitamin C, 48.3 times more Vitamin E and 8.6 times more Vitamin K than Cucumber.
• 7 ounces of Cucumber have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin E
• Both Boiled and Drained Broccoli as well as Raw Whole Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Cucumber:

• 7 ounces of Boiled Broccoli have 2.5 times more Calcium, 1.5 times more Copper, 2.4 times more Iron, 1.6 times more Magnesium, 2.5 times more Manganese, 2.8 times more Phosphorus, 2 times more Potassium, 5.3 times more Selenium, 20.5 times more Sodium and 2.3 times more Zinc than Cucumber.
• Both Boiled Broccoli and Cucumber contain similar levels of Water per seven ounces.
• 7 ounces of Cucumber lack sufficient amounts of Calcium, Selenium and Zinc
• Both Boiled and Drained Broccoli as well as Raw Whole Cucumber lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 23.8 times more Omega 3, 2 times more Carbohydrate, 6.6 times more Fiber and 3.7 times more Protein than Cucumber.
• 7 ounces of Cucumber provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Broccoli as well as Raw Whole Cucumber provide inadequate amounts of Energy and Omega 6 in seven ounces.