Comparing Nutrients in 100 grams Baked White Potatoes VS Cucumber

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cucumber	14%	5%	81%

Macro Nutrients

	Baked White Potatoes	Cucumber	Recommended Dietary Allowance
Energy	3.17% 92kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.16% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	2.8% 3.63g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	2.3% 1.67g	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	0.5% 0.36g	1.2% 0.87g	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	% 0.63g	% 0.76g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0.03g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	1.3% 0.5g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	1.16% 0.65g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cucumber	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	2.25% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	2.54% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	0.61% 0.098mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	5.18% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.2% 0.96μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	1.75% 7μg	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	14% 12.6mg	3.1% 2.8mg	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	0.27% 0.04mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	13.7% 16.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cucumber	Recommended Dietary Allowance
Calcium	1% 10mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	4.56% 0.041mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	8% 0.64mg	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	3.43% 0.079mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	8.27% 3.72μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10.7% 75mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	4.32% 147mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	2.57% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked White Potatoes vs Cucumber:

• Baked Whole White Potatoes have 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 15.6 times more Vitamin B3, 1.5 times more Vitamin B5, 5.3 times more Vitamin B6, 5.4 times more Vitamin B9 and 4.5 times more Vitamin C than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 6.1 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Whole Cucumber have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Baked White Potatoes vs Cucumber:

• Baked Whole White Potatoes have 3.1 times more Copper, 2.3 times more Iron, 2.1 times more Magnesium, 2.4 times more Manganese, 3.1 times more Phosphorus, 3.7 times more Potassium and 1.8 times more Zinc than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 1.6 times more Calcium and 1.3 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Whole Cucumber have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Baked Whole White Potatoes have 6.1 times more Energy, 5.8 times more Carbohydrate, 4.2 times more Fiber and 3.2 times more Protein than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 2.4 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Whole Cucumber have similar amounts of Sugars per 100 g.
• Both Baked Whole White Potatoes as well as Raw Whole Cucumber have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.