Comparing Nutrients in 7 ounces Cucumber VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cucumber	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	NA	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	40% 52g	130g per day for Men 19-50 years
Sugars	4.57% 3.3g	1.9% 1.37g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	3.75% 3.37mg	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	NA	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	8.58% 292mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	NA	11mg per day for Men 19-50 years
Water	5.1% 189g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Cucumber VS Frozen Roasted Potatoes with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Cucumber vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Cucumber have 1.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Cucumber vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Cucumber have 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.8 times more Iron, 3.1 times more Potassium and 149 times more Sodium than Raw Whole Cucumber.
• Both Raw Whole Cucumber as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cucumber have 2.4 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 8.5 times more Energy, 7.2 times more Carbohydrate, 5.2 times more Fiber and 3.4 times more Protein than Raw Whole Cucumber.
• 7 ounces of Cucumber provide inadequate amounts of Energy, Fiber and Protein