Comparing Nutrients in 7 ounces Cucumber VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cucumber	Boiled Spears 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	0.23% 0.22g	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	8.2% 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	Boiled Spears 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	15% 59.5μg	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	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	9.5% 0.085mg	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	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	28% 0.64mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	8.58% 292mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	5.1% 189g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Cucumber VS Boiled Spears Frozen Broccoli per 7 oz

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

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

• 7 oz of Boiled and Drained Spears Frozen Broccoli contain 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, 4.3 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 Cucumber and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cucumber have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin E
• Both Raw Whole Cucumber as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cucumber vs Boiled Spears Frozen Broccoli:

• 7 oz of Boiled and Drained Spears Frozen Broccoli contain 3.2 times more Calcium, 2.2 times more Iron, 1.5 times more Magnesium, 4.1 times more Manganese, 2.3 times more Phosphorus, 6.3 times more Selenium and 1.5 times more Zinc than Raw Whole Cucumber.
• Both Cucumber and Boiled Spears Frozen Broccoli contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of Cucumber lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Spears Frozen Broccoli contain 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 Cucumber and Boiled Spears Frozen Broccoli offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Cucumber provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Whole Cucumber as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in seven ounces.