Comparing Nutrients in 7 ounces Cucumber VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cucumber	Brazilnuts	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	100% 32g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	284% 48.3g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	4.57% 3.3g	6.38% 4.62g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.06g	% 4.62g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	39% 15g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Brazilnuts	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	15.4% 0.2mg	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	11% 43.7μg	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	1.54% 1.4mg	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	74.7% 11.2mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	384% 3.46mg	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	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	106% 2.43mg	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	206% 1439mg	700mg per day for Men 19-50 years
Potassium	8.58% 292mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	5.1% 189g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cucumber VS Brazilnuts per 7 oz

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

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

• 7 ounces of Cucumber have 1.4 times more Vitamin B5, 4 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 22.9 times more Vitamin B1, 2.5 times more Vitamin B6, 3.1 times more Vitamin B9 and 188.3 times more Vitamin E than Raw Whole Cucumber.
• Both Cucumber and Brazilnuts provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cucumber have insufficient amounts of Vitamin B9 and Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Whole Cucumber as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cucumber vs Brazilnuts:

• 7 ounces of Cucumber have 27.8 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 10 times more Calcium, 42.5 times more Copper, 8.7 times more Iron, 28.9 times more Magnesium, 15.5 times more Manganese, 30.2 times more Phosphorus, 4.5 times more Potassium, 6390 times more Selenium and 20.3 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 Dried Brazilnuts contain 43.9 times more Energy, 610 times more Fat, 436.1 times more Saturated Fat, 7.2 times more Omega 3, 870.1 times more Omega 6, 3.2 times more Carbohydrate, 1.4 times more Sugars, 15 times more Fiber and 22 times more Protein than Raw Whole Cucumber.
• 7 ounces of Cucumber provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein

Frequently Asked Questions about Cucumber VS Brazilnuts

What are the health benefits of Cucumber compared to Brazilnuts?

Cucumbers are low in calories and a good source of hydration due to their high water content. They also provide vitamins K and C, as well as antioxidants. On the other hand, Brazil nuts are high in selenium, a mineral important for thyroid function and immune health. They also contain healthy fats and protein. Both foods offer unique health benefits, so including a variety of plant-based foods in your diet is key for overall health.

Can I lose weight easier by eating more Cucumber or Brazilnuts?

Both cucumber and Brazil nuts can be part of a healthy weight loss diet, but they have different nutritional profiles. Cucumbers are low in calories and high in water content, making them a great option for adding volume to your meals without adding many calories. On the other hand, Brazil nuts are high in healthy fats, protein, and fiber, which can help keep you feeling full and satisfied. Ultimately, weight loss is about creating a calorie deficit, so incorporating a variety of nutrient-dense foods like fruits, vegetables, nuts, and seeds can support your weight loss goals.

Should I eat more Cucumber or more Brazilnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on protein-rich foods. Brazil nuts are a good source of protein, healthy fats, and selenium, but they are not as high in protein as other nuts. Cucumbers, on the other hand, are low in protein and not a significant source for muscle building. To support muscle growth, it would be more beneficial to include protein-rich foods such as legumes, tofu, tempeh, quinoa, and nuts/seeds in your diet, along with a variety of fruits and vegetables for overall health and nutrition.

What is the environmental impact of producing Cucumber compared to Brazilnuts?

Cucumbers have a lower environmental impact compared to Brazil nuts. Cucumber production requires less water, land, and resources, making it a more sustainable choice. Brazil nuts, on the other hand, are typically harvested from the rainforest, which can contribute to deforestation and habitat destruction. Choosing cucumbers over Brazil nuts can help reduce your environmental footprint.