Comparing Nutrients in 7 ounces Cucumber VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cucumber	Tomatoes	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	0.93% 0.16g	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	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	4.57% 3.3g	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0.06g	% 0g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Tomatoes	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.36% 1.9μg	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.47% 14μg	7.44% 29.8μg	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	30.2% 27mg	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	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Tomatoes	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.064% 2.58μg	0.11% 4.56μg	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	6.7% 0.54mg	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	9.84% 0.23mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	8.58% 292mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	5.1% 189g	5.07% 188g	3700g per day for Men 19-50 years

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

• Raw Whole Cucumber has 1.7 times more Vitamin B2, 2.9 times more Vitamin B5, 2.1 times more Vitamin B7 and 2.1 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 8.4 times more Vitamin A, 1.4 times more Vitamin B1, 6.1 times more Vitamin B3, 2 times more Vitamin B6, 2.1 times more Vitamin B9, 4.9 times more Vitamin C and 18 times more Vitamin E than Raw Whole Cucumber.
• Both Raw Whole Cucumber as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cucumber vs Tomatoes:

• Raw Whole Cucumber has 1.6 times more Calcium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Copper, 1.4 times more Manganese and 1.6 times more Potassium than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Ripe Red Tomatoes have similar amounts of Iron, Magnesium, Phosphorus, Zinc and Water per 7 oz.
• Both Raw Whole Cucumber as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride and Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes contain 1.6 times more Sugars, 1.6 times more Fructose, 2.4 times more Fiber and 1.4 times more Protein than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Ripe Red Tomatoes have similar amounts of Carbohydrate per 7 oz.
• Both Raw Whole Cucumber as well as Raw Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.