Nutrients in 14 ounces of Cucumber

Raw Whole Cucumber (Cucumis sativus).

Macros Ratio

Protein Fat Carbs

14%

81%

14 oz ▼

Macro Nutrients

Cucumber

Energy59.5 kcal

2.05%

Raw Whole Cucumber has 59.53395 kcal of Energy per 14 ounces, which is 2.05% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.44 g

0.45%

Raw Whole Cucumber has 0.4365823 g of Fat per 14 ounces, which is 0.45% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.15 g

0.46%

Raw Whole Cucumber has 0.14685041 g of Saturated Fat per 14 ounces, which is 0.46% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.02 g

1.24%

Raw Whole Cucumber has 0.01984465 g of Omega 3 per 14 ounces, which is 1.24% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.11 g

0.65%

Raw Whole Cucumber has 0.11113004 g of Omega 6 per 14 ounces, which is 0.65% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Whole Cucumber has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate14.4 g

11%

Raw Whole Cucumber has 14.4072159 g of Carbohydrate per 14 ounces, which is 11% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars6.63 g

9.14%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Whole Cucumber has 6.6281131 g of Sugars per 14 ounces, which is 9.14% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose3.45 g

4.76%

≤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]

Raw Whole Cucumber has 3.4529691 g of Fructose per 14 ounces, which is 4.76% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose3 g

Raw Whole Cucumber has 3.0163868 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.12 g

Raw Whole Cucumber has 0.1190679 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber2 g

5.22%

Raw Whole Cucumber has 1.984465 g of Fiber per 14 ounces, which is 5.22% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.58 g

4.6%

Raw Whole Cucumber has 2.5798045 g of Protein per 14 ounces, which is 4.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cucumber

Vitamin A20 μg

2.2%

RAE, retinol activity equivalents

Raw Whole Cucumber has 19.84465 μg of Vitamin A per 14 ounces, which is 2.2% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.11 mg

8.93%

Thiamine

Raw Whole Cucumber has 0.10716111 mg of Vitamin B1 per 14 ounces, which is 8.93% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg

10%

Riboflavin

Raw Whole Cucumber has 0.13097469 mg of Vitamin B2 per 14 ounces, which is 10% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.39 mg

2.43%

Niacin, nicotinic acid, niacinamide

Raw Whole Cucumber has 0.38895514 mg of Vitamin B3 per 14 ounces, which is 2.43% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.03 mg

20.6%

Pantothenic acid

Raw Whole Cucumber has 1.02795287 mg of Vitamin B5 per 14 ounces, which is 20.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.16 mg

12.2%

Pyridoxine

Raw Whole Cucumber has 0.1587572 mg of Vitamin B6 per 14 ounces, which is 12.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B73.8 μg

12.7%

Biotin

Raw Whole Cucumber has 3.81811066 μg of Vitamin B7 per 14 ounces, which is 12.7% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B927.8 μg

6.95%

Folates and Folic Acid

Raw Whole Cucumber has 27.78251 μg of Vitamin B9 per 14 ounces, which is 6.95% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Whole Cucumber has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C11 mg

12.3%

Ascorbic acid

Raw Whole Cucumber has 11.113004 mg of Vitamin C per 14 ounces, which is 12.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Whole Cucumber has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.12 mg

0.79%

Tocopherols and Tocotrienols

Raw Whole Cucumber has 0.1190679 mg of Vitamin E per 14 ounces, which is 0.79% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K65 μg

54.2%

Phytomenadione or phylloquinone

Raw Whole Cucumber has 65.090452 μg of Vitamin K per 14 ounces, which is 54.2% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cucumber

Calcium63.5 mg

6.35%

Raw Whole Cucumber has 63.50288 mg of Calcium per 14 ounces, which is 6.35% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.16 mg

18%

Raw Whole Cucumber has 0.16272613 mg of Copper per 14 ounces, which is 18% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride5.16 μg

0.13%

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

Raw Whole Cucumber has 5.159609 μg of Fluoride per 14 ounces, which is 0.13% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron1.1 mg

14%

Raw Whole Cucumber has 1.1113004 mg of Iron per 14 ounces, which is 14% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium51.6 mg

12.3%

Raw Whole Cucumber has 51.59609 mg of Magnesium per 14 ounces, which is 12.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.31 mg

13.6%

Raw Whole Cucumber has 0.31354547 mg of Manganese per 14 ounces, which is 13.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum14.8 μg

33%

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

Raw Whole Cucumber has 14.7644196 μg of Molybdenum per 14 ounces, which is 33% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus95 mg

13.6%

Raw Whole Cucumber has 95.25432 mg of Phosphorus per 14 ounces, which is 13.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium583 mg

17%

Raw Whole Cucumber has 583.43271 mg of Potassium per 14 ounces, which is 17% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.2 μg

2.16%

Raw Whole Cucumber has 1.190679 μg of Selenium per 14 ounces, which is 2.16% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium7.94 mg

0.53%

Raw Whole Cucumber has 7.93786 mg of Sodium per 14 ounces, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.79 mg

7.2%

Raw Whole Cucumber has 0.793786 mg of Zinc per 14 ounces, which is 7.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water378 g

10.2%

Raw Whole Cucumber has 377.9612039 g of Water per 14 ounces, which is 10.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Whole Cucumber:

14 ounces of Cucumber is an excellent source of Vitamin B5 and Vitamin K.
It has a good amount of Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B7 and Vitamin C.
It also has some Vitamin B3 and Vitamin B9.
While 14 ounces of product has trace amounts of Vitamin A and Vitamin E, it has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Whole Cucumber:

14 ounces of Cucumber is an excellent source of Molybdenum.
It has a good amount of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
It also has some Calcium.
While 14 ounces of product has trace amounts of Selenium, it has no Fluoride and Sodium.

Macronutrients in 14 ounces of Raw Whole Cucumber:

14 ounces of Cucumber has a good amount of Carbohydrate and Sugars.
It has some Fructose, Fiber and Protein.
While 14 ounces of product has trace amounts of Omega 3, it has no Fat, Saturated Fat, Omega 6, Glucose and Sucrose.

Compare Raw Whole Cucumber with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Cucumber

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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