cucumber

cucmber-01

PRIMARY MICRO NUTRIENTS Potassium, Vitamin K
SECONDARY MICRO NUTRIENTS Copper, Vitamin B5, Iron, Manganese, Magnesium, Molybdenum
NUTRITIONAL HIGHLIGHTS and NOTES Skin rich in Silica, Potassium, Magnesium, Molybdenum
FUNCTIONAL BENEFITS
  • Connective tissue strengthening (muscles, tendons, ligaments, cartilage, bone, intracellular cement) – due to Silica
  • Skin problems (used topically)
PHYTONUTRIENTS
PLANT FAMILY
DANGERS High pesticide; waxing
RDA Cucumber, with peel, raw % RDA
Nutrient Unit per 100g
Water g 3700 95.23 2.6%
Energy kcal 2600 15 0.6%
Protein g 90 0.65 0.7%
Total lipid (fat) g 87 0.11 0.1%
Carbohydrate, by difference g 224 3.63 1.6%
Fiber, total dietary g 38 0.5 1.3%
Sugars, total g 1.67
Minerals
Calcium, Ca mg 1000 16 1.6%
Iron, Fe mg 8 0.28 3.5%
Magnesium, Mg mg 420 13 3.1%
Phosphorus, P mg 700 24 3.4%
Potassium, K mg 470 147 31.3%
Sodium, Na mg 2
Zinc, Zn mg 11 0.2 1.8%
Copper, Cu mg 0.9 0.041 4.6%
Manganese, Mn mg 2.3 0.079 3.4%
Selenium, Se µg 55 0.3 0.5%
Vitamins
Vitamin C, total ascorbic acid mg 90 2.8 3.1%
Thiamin mg 1.2 0.027 2.3%
Riboflavin mg 1.3 0.033 2.5%
Niacin mg 16 0.098 0.6%
Pantothenic acid mg 5 0.259 5.2%
Vitamin B-6 mg 1.7 0.04 2.4%
Folate, total µg 400 7 1.8%
Choline, total mg 6
Betaine mg 0.1
Vitamin B-12 µg 2.4 0 0.0%
Vitamin A, IU IU 5000 105 2.1%
Vitamin E, total mg 15 0.07 0.5%
Vitamin D IU 600 0 0.0%
Vitamin K (phylloquinone) µg 120 16.4 13.7%

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

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