Comparing Nutrients in 7 ounces Peeled Cucumber VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Peeled Cucumber	19%	12%	69%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Peeled Cucumber	Brussels Sprouts	Recommended Dietary Allowance
Energy	0.68% 20kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.3% 4.3g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	6.02% 4.37g	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	2.05% 1.5g	2.55% 1.85g	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	% 1.25g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.91g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	20% 7.54g	38g per day for Men 19-50 years
Protein	2.1% 1.17g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Peeled Cucumber	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.46% 0.073mg	9.24% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.95% 27.8μg	30.3% 121μg	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	7.06% 6.35mg	187% 169mg	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	0.4% 0.06mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.3μg	293% 351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled Cucumber	Brussels Sprouts	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	15.4% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.064% 2.58μg	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	5.46% 0.44mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	6.3% 0.14mg	29% 0.67mg	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	5.95% 41.7mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	5.2% 192g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Peeled Cucumber VS Brussels Sprouts per 7 oz

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

Lets compare vitamin content per 7 ounces of Peeled Cucumber vs Brussels Sprouts:

• 7 oz of Raw Brussels Sprouts contain 9.5 times more Vitamin A, 4.5 times more Vitamin B1, 3.6 times more Vitamin B2, 20.1 times more Vitamin B3, 1.3 times more Vitamin B5, 4.3 times more Vitamin B6, 4.4 times more Vitamin B9, 26.6 times more Vitamin C, 29.3 times more Vitamin E and 24.6 times more Vitamin K than Raw Peeled Cucumber.
• 7 ounces of Peeled Cucumber have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin E
• Both Raw Peeled Cucumber as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Peeled Cucumber vs Brussels Sprouts:

• 7 oz of Raw Brussels Sprouts contain 3 times more Calcium, 6.4 times more Iron, 1.9 times more Magnesium, 4.6 times more Manganese, 3.3 times more Phosphorus, 2.9 times more Potassium, 16 times more Selenium and 2.5 times more Zinc than Raw Peeled Cucumber.
• Both Peeled Cucumber and Brussels Sprouts contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Peeled Cucumber lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Brussels Sprouts contain 9.9 times more Omega 3, 4.1 times more Carbohydrate, 1.6 times more Sugars, 5.4 times more Fiber and 5.7 times more Protein than Raw Peeled Cucumber.
• 7 ounces of Peeled Cucumber provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein
• Both Raw Peeled Cucumber as well as Raw Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in seven ounces.