Comparing Nutrients in 100 grams Cucumber VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cucumber	Boiled Broccoli	Recommended Dietary Allowance
Energy	0.52% 15kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.028g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.8% 3.63g	5.52% 7.18g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	1.9% 1.4g	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	1.2% 0.87g	1.02% 0.74g	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	% 0.76g	% 0.49g	g per day for Men 19-50 years
Sucrose	% 0.03g	% 0.08g	g per day for Men 19-50 years
Fiber	1.3% 0.5g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	1.16% 0.65g	4.25% 2.38g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.56% 5μg	8.56% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.25% 0.027mg	5.25% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.54% 0.033mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.61% 0.098mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.18% 0.26mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.2% 0.96μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.75% 7μg	27% 108μg	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	3.1% 2.8mg	72% 65mg	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	0.2% 0.03mg	9.67% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.7% 16.4μg	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1.6% 16mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	4.56% 0.041mg	6.78% 0.061mg	0.9mg per day for Men 19-50 years
Fluoride	0.033% 1.3μg	0.1% 4μg	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	3.5% 0.28mg	8.38% 0.67mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	3.43% 0.079mg	8.43% 0.19mg	2.3mg per day for Men 19-50 years
Molybdenum	8.27% 3.72μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.43% 24mg	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	4.32% 147mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	2.57% 95g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cucumber vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 15.4 times more Vitamin A, 2.3 times more Vitamin B1, 3.7 times more Vitamin B2, 5.6 times more Vitamin B3, 2.4 times more Vitamin B5, 5 times more Vitamin B6, 15.4 times more Vitamin B9, 23.2 times more Vitamin C, 48.3 times more Vitamin E and 8.6 times more Vitamin K than Raw Whole Cucumber.
• Both Raw Whole Cucumber as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cucumber vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 2.5 times more Calcium, 1.5 times more Copper, 2.4 times more Iron, 1.6 times more Magnesium, 2.5 times more Manganese, 2.8 times more Phosphorus, 2 times more Potassium, 5.3 times more Selenium, 20.5 times more Sodium and 2.3 times more Zinc than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Boiled and Drained Broccoli have similar amounts of Water per 100 g.
• Both Raw Whole Cucumber as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Whole Cucumber has 1.2 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.3 times more Energy, 23.8 times more Omega 3, 2 times more Carbohydrate, 6.6 times more Fiber and 3.7 times more Protein than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Boiled and Drained Broccoli have similar amounts of Fructose per 100 g.
• Both Raw Whole Cucumber as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.