Comparing Nutrients in 7 ounces Tomatoes VS Peeled Cucumber

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Peeled Cucumber	19%	12%	69%

Macro Nutrients

	Tomatoes	Peeled Cucumber	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	0.68% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	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	5.94% 7.7g	3.3% 4.3g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	% 1.25g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	2.1% 1.17g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Peeled Cucumber	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	0.46% 0.073mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	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	30.2% 27mg	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	7.14% 1.07mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Peeled Cucumber	Recommended Dietary Allowance
Calcium	2% 20mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	15.7% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	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	9.84% 0.23mg	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	6.8% 47.6mg	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	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	0.66% 9.92mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	5.07% 188g	5.2% 192g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 10.5 times more Vitamin A, 16.1 times more Vitamin B3, 1.6 times more Vitamin B6, 4.3 times more Vitamin C and 18 times more Vitamin E than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 1.3 times more Vitamin B2 and 2.7 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Peeled Cucumber have similar amounts of Vitamin B1, Vitamin B9 and Vitamin K per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Peeled Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Peeled Cucumber:

• Raw Ripe Red Tomatoes have 1.2 times more Iron, 1.6 times more Manganese and 1.7 times more Potassium than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 1.4 times more Calcium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Peeled Cucumber have similar amounts of Copper, Magnesium, Phosphorus, Zinc and Water per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Peeled Cucumber have insufficient amounts of Fluoride and Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 1.8 times more Carbohydrate, 1.9 times more Sugars, 1.8 times more Fructose, 1.7 times more Fiber and 1.5 times more Protein than Raw Peeled Cucumber.
• Both Raw Ripe Red Tomatoes as well as Raw Peeled Cucumber have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.