Comparing Nutrients in 7 ounces Cucumber VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cucumber	Oranges with Peel	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	0.51% 0.087g	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	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	4.57% 3.3g	NA	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	14% 0.18mg	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	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Oranges with Peel	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	12.6% 0.11mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	NA	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	8.58% 292mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.53% 1.4μg	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	2% 0.22mg	11mg per day for Men 19-50 years
Water	5.1% 189g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Cucumber VS Oranges with Peel per 7 oz

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

Lets compare vitamin content per 7 ounces of Cucumber vs Oranges with Peel :

• 7 oz of Raw Oranges with Peel contain 3.7 times more Vitamin B1, 1.5 times more Vitamin B2, 5.1 times more Vitamin B3, 1.3 times more Vitamin B5, 2.3 times more Vitamin B6, 4.3 times more Vitamin B9 and 25.4 times more Vitamin C than Raw Whole Cucumber.
• 7 ounces of Cucumber have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Raw Whole Cucumber as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cucumber vs Oranges with Peel :

• 7 oz of Raw Oranges with Peel contain 4.4 times more Calcium, 1.4 times more Copper, 2.9 times more Iron and 1.3 times more Potassium than Raw Whole Cucumber.
• Both Cucumber and Oranges with Peel contain similar levels of Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of Cucumber lack sufficient amounts of Calcium
• Both Raw Whole Cucumber as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Oranges with Peel contain 4.2 times more Energy, 4.3 times more Carbohydrate, 9 times more Fiber and 2 times more Protein than Raw Whole Cucumber.
• 7 ounces of Cucumber provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Whole Cucumber as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.