Comparing Nutrients in 100 calories Cucumber VS Oranges

Weight per 100 calories

• Cucumber: 667g
• Oranges: 213g

Raw Oranges have 3.1 times more energy per unit of mass than Raw Whole Cucumber, which is low in comparison to other foods. Cucumber having very low energy density.

Which food has more nutrients per 100 calories - Cucumber or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Oranges	7%	2%	91%

Macro Nutrients

	Cucumber	Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	0.93% 0.015g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24g	19.2% 25g	130g per day for Men 19-50 years
Sugars	15.4% 11g	27.4% 20g	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	8% 5.8g	NA	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	% 5.07g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	8.77% 3.33g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	7.74% 4.33g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Oranges	Recommended Dietary Allowance
Vitamin A	3.7% 33.3μg	2.6% 23.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	6.55% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.73mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	21.4% 6.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.7% 46.7μg	16% 64μg	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	20.7% 18.7mg	126% 113mg	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	1.33% 0.2mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Oranges	Recommended Dietary Allowance
Calcium	10.7% 107mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	10.6% 0.096mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.67μg	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	23.3% 1.87mg	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	20.6% 86.7mg	5.07% 21.3mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	2.3% 0.053mg	2.3mg per day for Men 19-50 years
Molybdenum	55% 25μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	23% 160mg	4.26% 29.8mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	0.89% 13.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	1.35% 0.15mg	11mg per day for Men 19-50 years
Water	17% 635g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cucumber vs Oranges:

• Raw Whole Cucumber has 1.4 times more Vitamin A, 2.6 times more Vitamin B2, 3.2 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.4 times more Vitamin B9, 6.1 times more Vitamin C and 1.9 times more Vitamin E than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Oranges have similar amounts of Vitamin B1 and Vitamin B3 per 100 kcal.
• Both Raw Whole Cucumber as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cucumber vs Oranges:

• Raw Whole Cucumber has 1.3 times more Calcium, 2.9 times more Copper, 8.8 times more Iron, 4.1 times more Magnesium, 9.9 times more Manganese, 5.4 times more Phosphorus, 2.5 times more Potassium, 1.9 times more Selenium, 9 times more Zinc and 3.4 times more Water than Raw Oranges.

Comparison of macro-nutrients per 100 calories:

• Raw Whole Cucumber has 2.2 times more Omega 3, 4.9 times more Omega 6 and 2.2 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.8 times more Sugars and 1.5 times more Fiber than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Oranges have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Whole Cucumber as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.