Comparing Nutrients in 7 ounces Cucumber VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Cucumber	Chilled Orange Juice	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	3.35% 97kcal	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	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	0.27% 0.046g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	4.57% 3.3g	22.7% 16.5g	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	6.1% 4.43g	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	% 4.13g	g per day for Men 19-50 years
Sucrose	% 0.06g	% 7.96g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	11.6% 0.15mg	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	9.43% 37.7μg	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	74% 66.7mg	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	2.65% 0.4mg	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	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	9.26% 0.083mg	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	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	2% 0.046mg	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	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	8.58% 292mg	10.4% 353mg	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	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	5.1% 189g	4.68% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Cucumber VS Chilled Orange Juice per 7 oz

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

Lets compare vitamin content per 7 ounces of Cucumber vs Chilled Orange Juice:

• 7 ounces of Cucumber have 1.3 times more Vitamin B5 and more Vitamin K than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 1.7 times more Vitamin B1, 1.9 times more Vitamin B6, 2.7 times more Vitamin B9 and 12 times more Vitamin C than Raw Whole Cucumber.
• Both Cucumber and Chilled Orange Juice provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cucumber have insufficient amounts of Vitamin B9
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin K
• Both Raw Whole Cucumber as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cucumber vs Chilled Orange Juice:

• 7 ounces of Cucumber have 2.2 times more Iron, 3.4 times more Manganese and 1.4 times more Phosphorus than Chilled Orange Juice.
• Both Cucumber and Chilled Orange Juice contain similar levels of Copper, Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Iron and Manganese
• Both Raw Whole Cucumber as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Chilled Orange Juice from Concentrate contain 3.2 times more Carbohydrate, 5 times more Sugars and 2.6 times more Fructose than Raw Whole Cucumber.
• Both Raw Whole Cucumber as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein in seven ounces.