Comparing Nutrients in 100 grams Tomatoes VS Cucumber

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cucumber	14%	5%	81%

Macro Nutrients

	Tomatoes	Cucumber	Recommended Dietary Allowance
Energy	0.62% 18kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	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	3% 3.9g	2.8% 3.63g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	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	1.9% 1.37g	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	% 1.25g	% 0.76g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.03g	g per day for Men 19-50 years
Fiber	3.16% 1.2g	1.3% 0.5g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	1.16% 0.65g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cucumber	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	2.25% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	2.54% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	0.61% 0.098mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	5.18% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.56% 0.47μg	3.2% 0.96μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	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	15.2% 13.7mg	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	3.6% 0.54mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	13.7% 16.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cucumber	Recommended Dietary Allowance
Calcium	1% 10mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	4.56% 0.041mg	0.9mg per day for Men 19-50 years
Fluoride	0.058% 2.3μg	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	3.38% 0.27mg	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	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	3.43% 24mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	4.32% 147mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.55% 95g	2.57% 95g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 8.4 times more Vitamin A, 1.4 times more Vitamin B1, 6.1 times more Vitamin B3, 2 times more Vitamin B6, 2.1 times more Vitamin B9, 4.9 times more Vitamin C and 18 times more Vitamin E than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 1.7 times more Vitamin B2, 2.9 times more Vitamin B5, 2.1 times more Vitamin B7 and 2.1 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Whole Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tomatoes vs Cucumber:

• Raw Ripe Red Tomatoes have 1.4 times more Copper, 1.4 times more Manganese and 1.6 times more Potassium than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 1.6 times more Calcium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Whole Cucumber have similar amounts of Iron, Magnesium, Phosphorus, Zinc and Water per 100 g.
• Both Raw Ripe Red Tomatoes as well as Raw Whole Cucumber have insufficient amounts of Fluoride and Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Ripe Red Tomatoes have 1.6 times more Sugars, 1.6 times more Fructose, 2.4 times more Fiber and 1.4 times more Protein than Raw Whole Cucumber.
• Both Raw Ripe Red Tomatoes and Raw Whole Cucumber have similar amounts of Carbohydrate per 100 g.
• Both Raw Ripe Red Tomatoes as well as Raw Whole Cucumber have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.