Comparing Nutrients in 7 ounces Cucumber VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cucumber	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	158% 27g	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	27% 35g	130g per day for Men 19-50 years
Sugars	4.57% 3.3g	12.5% 9.03g	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	0% 0g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	% 0.06g	% 8.7g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	55% 21g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	18% 0.23mg	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	13.4% 53.6μg	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	0% 0mg	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	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	211% 1.9mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	212% 4.9mg	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	132% 925mg	700mg per day for Men 19-50 years
Potassium	8.58% 292mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	5.1% 189g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Cucumber VS Oil Roasted Almonds per 7 oz

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

Lets compare vitamin content per 7 ounces of Cucumber vs Oil Roasted Almonds:

• 7 ounces of Cucumber have more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 3.4 times more Vitamin B1, 23.7 times more Vitamin B2, 37.4 times more Vitamin B3, 3 times more Vitamin B6, 3.9 times more Vitamin B9 and 865.7 times more Vitamin E than Raw Whole Cucumber.
• Both Cucumber and Oil Roasted Almonds provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cucumber have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin E
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Whole Cucumber as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cucumber vs Oil Roasted Almonds:

• 7 ounces of Cucumber have 34 times more Water than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 18.2 times more Calcium, 23.3 times more Copper, 13.1 times more Iron, 21.1 times more Magnesium, 31.1 times more Manganese, 19.4 times more Phosphorus, 4.8 times more Potassium, 13.7 times more Selenium and 15.4 times more Zinc than Raw Whole Cucumber.
• 7 ounces of Cucumber lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oil Roasted Almonds contain 40.5 times more Energy, 501.5 times more Fat, 113.7 times more Saturated Fat, 482.8 times more Omega 6, 4.9 times more Carbohydrate, 2.7 times more Sugars, 21 times more Fiber and 32.7 times more Protein than Raw Whole Cucumber.
• 7 ounces of Cucumber provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Raw Whole Cucumber as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.