Comparing Nutrients in 100 grams Cucumber VS Peeled Cucumber

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Peeled Cucumber	19%	12%	69%

Macro Nutrients

	Cucumber	Peeled Cucumber	Recommended Dietary Allowance
Energy	0.52% 15kcal	0.34% 10kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.028g	0.059% 0.01g	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	1.66% 2.16g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	1.9% 1.38g	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	1.03% 0.75g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	% 0.03g	% 0g	g per day for Men 19-50 years
Fiber	1.3% 0.5g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	1.16% 0.65g	1.05% 0.59g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Peeled Cucumber	Recommended Dietary Allowance
Vitamin A	0.56% 5μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.25% 0.027mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.54% 0.033mg	1.92% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.61% 0.098mg	0.23% 0.037mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.18% 0.26mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	3.92% 0.051mg	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	3.5% 14μg	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	3.56% 3.2mg	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	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.7% 16.4μg	6% 7.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Peeled Cucumber	Recommended Dietary Allowance
Calcium	1.6% 16mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	4.56% 0.041mg	7.9% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	0.033% 1.3μg	0.033% 1.3μg	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	2.75% 0.22mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	3.43% 0.079mg	3.17% 0.073mg	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	3% 21mg	700mg per day for Men 19-50 years
Potassium	4.32% 147mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.57% 95g	2.6% 97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cucumber vs Peeled Cucumber:

• Raw Whole Cucumber has 1.3 times more Vitamin B2 and 2.3 times more Vitamin K than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 1.3 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Peeled Cucumber have similar amounts of Vitamin B1, Vitamin B5 and Vitamin C per 100 g.
• Both Raw Whole Cucumber as well as Raw Peeled Cucumber have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Cucumber vs Peeled Cucumber:

• Raw Whole Cucumber has 1.3 times more Iron than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 1.7 times more Copper than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Peeled Cucumber have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 100 g.
• Both Raw Whole Cucumber as well as Raw Peeled Cucumber have insufficient amounts of Fluoride and Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Whole Cucumber has 1.7 times more Carbohydrate and 1.2 times more Sugars than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 1.4 times more Fiber than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Peeled Cucumber have similar amounts of Fructose and Protein per 100 g.
• Both Raw Whole Cucumber as well as Raw Peeled Cucumber have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.