Comparing Nutrients in 7 ounces Cucumber VS Peeled Cucumber

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Peeled Cucumber	19%	12%	69%

Macro Nutrients

	Cucumber	Peeled Cucumber	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	0.68% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	0.12% 0.02g	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	3.3% 4.3g	130g per day for Men 19-50 years
Sugars	4.57% 3.3g	3.78% 2.74g	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	2.05% 1.5g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	% 0.06g	% 0g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	2.1% 1.17g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Peeled Cucumber	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	0.46% 0.073mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	7.8% 0.1mg	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	6.95% 27.8μg	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	7.06% 6.35mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Peeled Cucumber	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	15.7% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.064% 2.58μg	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	6.95% 0.56mg	5.46% 0.44mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	6.3% 0.14mg	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	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	8.58% 292mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	5.1% 189g	5.2% 192g	3700g per day for Men 19-50 years

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

• Raw Whole Cucumber has 1.3 times more Vitamin B2 and 2.3 times more Vitamin K than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 1.3 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Peeled Cucumber have similar amounts of Vitamin B1, Vitamin B5 and Vitamin C per 7 oz.
• Both Raw Whole Cucumber as well as Raw Peeled Cucumber have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Cucumber vs Peeled Cucumber:

• Raw Whole Cucumber has 1.3 times more Iron than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 1.7 times more Copper than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Peeled Cucumber have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 7 oz.
• Both Raw Whole Cucumber as well as Raw Peeled Cucumber have insufficient amounts of Fluoride and Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Whole Cucumber has 1.7 times more Carbohydrate and 1.2 times more Sugars than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 1.4 times more Fiber than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Peeled Cucumber have similar amounts of Fructose and Protein per 7 oz.
• Both Raw Whole Cucumber as well as Raw Peeled Cucumber have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.