Comparing Nutrients in 7 ounces Cucumber VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Cucumber	Baked Potato Skin	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.16% 0.052g	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	0.37% 0.064g	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	70.3% 91g	130g per day for Men 19-50 years
Sugars	4.57% 3.3g	3.83% 2.78g	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	41.3% 15.7g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	94% 1.2mg	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	29.8% 26.8mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Baked Potato Skin	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	180% 1.62mg	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	175% 14mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	53% 1.22mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	8.58% 292mg	33.4% 1137mg	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	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	5.1% 189g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Cucumber VS Baked Potato Skin per 7 oz

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

Lets compare vitamin content per 7 ounces of Cucumber vs Baked Potato Skin:

• 7 ounces of Cucumber have 9.6 times more Vitamin K than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 4.5 times more Vitamin B1, 3.2 times more Vitamin B2, 31.3 times more Vitamin B3, 3.3 times more Vitamin B5, 15.4 times more Vitamin B6, 3.1 times more Vitamin B9 and 4.8 times more Vitamin C than Raw Whole Cucumber.
• 7 ounces of Cucumber have insufficient amounts of Vitamin B3 and Vitamin B9
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin K
• Both Raw Whole Cucumber as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cucumber vs Baked Potato Skin:

• 7 ounces of Cucumber have 2 times more Water than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.1 times more Calcium, 19.9 times more Copper, 25.1 times more Iron, 3.3 times more Magnesium, 7.8 times more Manganese, 4.2 times more Phosphorus, 3.9 times more Potassium and 2.5 times more Zinc than Raw Whole Cucumber.
• 7 ounces of Cucumber lack sufficient amounts of Calcium and Zinc
• Both Raw Whole Cucumber as well as Baked Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Baked Potato Skin contain 13.2 times more Energy, 12.7 times more Carbohydrate, 15.8 times more Fiber and 6.6 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 Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.