Comparing Nutrients in 100 grams Cucumber VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Almonds	14%	72%	14%

Macro Nutrients

	Cucumber	Almonds	Recommended Dietary Allowance
Energy	0.52% 15kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.028g	72.5% 12.3g	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	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	6% 4.35g	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	0.15% 0.11g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	% 0.03g	% 3.95g	g per day for Men 19-50 years
Fiber	1.3% 0.5g	33% 12.5g	38g per day for Men 19-50 years
Protein	1.16% 0.65g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Almonds	Recommended Dietary Allowance
Vitamin A	0.56% 5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.25% 0.027mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.54% 0.033mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.61% 0.098mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.18% 0.26mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.2% 0.96μg	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.75% 7μg	11% 44μg	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	0% 0mg	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	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.7% 16.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Almonds	Recommended Dietary Allowance
Calcium	1.6% 16mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	4.56% 0.041mg	115% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	0.033% 1.3μg	NA	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	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	3.43% 0.079mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	8.27% 3.72μg	101% 45.3μg	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	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	4.32% 147mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	2.57% 95g	0.12% 4.4g	3700g per day for Men 19-50 years

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

• Raw Whole Cucumber has more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 7.6 times more Vitamin B1, 34.5 times more Vitamin B2, 36.9 times more Vitamin B3, 1.8 times more Vitamin B5, 3.4 times more Vitamin B6, 59.3 times more Vitamin B7, 6.3 times more Vitamin B9 and 854.3 times more Vitamin E than Raw Whole Cucumber.
• Both Raw Whole Cucumber as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cucumber vs Almonds:

• Raw Whole Cucumber has 21.6 times more Water than Almonds.
• While Almonds contain 16.8 times more Calcium, 25.1 times more Copper, 13.3 times more Iron, 20.8 times more Magnesium, 27.6 times more Manganese, 12.2 times more Molybdenum, 20 times more Phosphorus, 5 times more Potassium, 13.7 times more Selenium and 15.6 times more Zinc than Raw Whole Cucumber.

Comparison of macro-nutrients per 100 grams:

• Raw Whole Cucumber has 7.9 times more Fructose than Almonds.
• While Almonds contain 38.6 times more Energy, 453.9 times more Fat, 102.8 times more Saturated Fat, 440.1 times more Omega 6, 5.9 times more Carbohydrate, 2.6 times more Sugars, 25 times more Fiber and 32.5 times more Protein than Raw Whole Cucumber.
• Both Raw Whole Cucumber as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.