Comparing Nutrients in 7 ounces Cucumber VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cucumber	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.54% 7.2g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	4.57% 3.3g	4.02% 2.9g	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	2.4% 1.73g	NA	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.06g	NA	g per day for Men 19-50 years
Fiber	2.6% 0.99g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.36% 1.9μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.47% 14μg	27.8% 111μg	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	6.17% 5.56mg	88.4% 79.6mg	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	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	7.5% 0.067mg	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	6.95% 0.56mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	19.2% 0.44mg	2.3mg per day for Men 19-50 years
Molybdenum	16.4% 7.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.8% 47.6mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	8.58% 292mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	5.1% 189g	4.87% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cucumber vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 10.2 times more Vitamin A, 2 times more Vitamin B1, 2.5 times more Vitamin B2, 4.7 times more Vitamin B3, 3.3 times more Vitamin B6, 8 times more Vitamin B9, 14.3 times more Vitamin C, 44 times more Vitamin E and 5.4 times more Vitamin K than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Whole Cucumber as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cucumber vs Cooked Chopped Frozen Broccoli:

• Raw Whole Cucumber has 1.2 times more Copper than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.1 times more Calcium, 2.2 times more Iron, 2.8 times more Manganese, 2 times more Phosphorus, 2.3 times more Selenium and 1.4 times more Zinc than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Boiled Chopped Frozen Broccoli have similar amounts of Magnesium, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Chopped Frozen Broccoli contains 8.4 times more Omega 3, 1.5 times more Carbohydrate, 6 times more Fiber and 4.8 times more Protein than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Boiled Chopped Frozen Broccoli have similar amounts of Sugars per 7 oz.
• Both Raw Whole Cucumber as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.