Comparing Nutrients in 7 ounces Navel Oranges VS Peeled Cucumber

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Peeled Cucumber	19%	12%	69%

Macro Nutrients

	Navel Oranges	Peeled Cucumber	Recommended Dietary Allowance
Energy	3.35% 97kcal	0.68% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	3.3% 4.3g	130g per day for Men 19-50 years
Sugars	23.3% 17g	3.78% 2.74g	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	6.16% 4.47g	2.05% 1.5g	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	% 3.9g	% 1.25g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	2.1% 1.17g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Peeled Cucumber	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	0.46% 0.073mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	6.95% 27.8μg	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	130% 117mg	7.06% 6.35mg	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	2% 0.3mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Peeled Cucumber	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	15.7% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.064% 2.58μg	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	3.22% 0.26mg	5.46% 0.44mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	6.3% 0.14mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.52% 45.6mg	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.6% 171g	5.2% 192g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Peeled Cucumber per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Peeled Cucumber:

• 7 ounces of Navel Oranges have 2.2 times more Vitamin B1, 2 times more Vitamin B2, 11.5 times more Vitamin B3, 1.5 times more Vitamin B6, 2.4 times more Vitamin B9 and 18.5 times more Vitamin C than Peeled Cucumber.
• While 7 oz of Raw Peeled Cucumber contain more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Peeled Cucumber provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin K
• 7 ounces of Peeled Cucumber have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Navel Oranges as well as Raw Peeled Cucumber have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Peeled Cucumber:

• 7 ounces of Navel Oranges have 3.1 times more Calcium and 1.2 times more Potassium than Peeled Cucumber.
• While 7 oz of Raw Peeled Cucumber contain 1.8 times more Copper, 1.7 times more Iron and 2.5 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Peeled Cucumber contain similar levels of Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• 7 ounces of Peeled Cucumber lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Peeled Cucumber lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 5.8 times more Carbohydrate, 6.2 times more Sugars, 3 times more Fructose and 3.1 times more Fiber than Peeled Cucumber.
• 7 ounces of Peeled Cucumber provide inadequate amounts of Carbohydrate and Fiber
• Both Raw Navel Oranges as well as Raw Peeled Cucumber provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.