Comparing Nutrients in 100 calories Canned Carrots with Liquids and Salt VS Cucumber

Weight per 100 calories

• Canned Carrots with Liquids and Salt: 435g
• Cucumber: 667g

Canned Carrots with Liquids and Salt have 1.5 times more energy per 100g than Cucumber. It has very low energy density when compared to other foods. Raw Whole Cucumber having very low energy density.

Which food has more nutrients per 100 calories - Canned Carrots with Liquids and Salt or Cucumber?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cucumber	14%	5%	81%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cucumber	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	2.17% 0.035g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	18.6% 24g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	15.4% 11g	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	NA	8% 5.8g	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	NA	% 5.07g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	20.6% 7.83g	8.77% 3.33g	38g per day for Men 19-50 years
Protein	4.5% 2.52g	7.74% 4.33g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cucumber	Recommended Dietary Allowance
Vitamin A	296% 2665μg	3.7% 33.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.03% 0.12mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	34.5% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.5% 0.49mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	21.4% 6.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.7% 34.8μg	11.7% 46.7μg	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	9.66% 8.7mg	20.7% 18.7mg	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	21% 3.17mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35.5% 42.6μg	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cucumber	Recommended Dietary Allowance
Calcium	13.5% 135mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	49.8% 0.45mg	30.4% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.67μg	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	28.3% 2.26mg	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	20.6% 86.7mg	420mg per day for Men 19-50 years
Manganese	85% 1.96mg	23% 0.53mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	55% 25μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.4% 87mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	22% 752mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	3.16% 1.74μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	69.6% 1043mg	0.89% 13.3mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.26mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	11% 404g	17% 635g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Carrots with Liquids and Salt vs Cucumber:

• Canned Carrots Solids and Liquids with Salt have 80 times more Vitamin A, 2.8 times more Vitamin B3, 1.8 times more Vitamin B6 and 15.9 times more Vitamin E than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 2.2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.9 times more Vitamin B5, 1.3 times more Vitamin B9, 2.1 times more Vitamin C and 2.6 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Whole Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Carrots with Liquids and Salt vs Cucumber:

• Canned Carrots Solids and Liquids with Salt have 1.3 times more Calcium, 1.6 times more Copper, 1.2 times more Iron, 3.7 times more Manganese and 78.3 times more Sodium than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 2.2 times more Magnesium, 1.8 times more Phosphorus, 1.3 times more Potassium and 1.6 times more Water than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Whole Cucumber have similar amounts of Selenium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Carrots Solids and Liquids with Salt have 1.3 times more Omega 6 and 2.3 times more Fiber than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 1.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Whole Cucumber have similar amounts of Energy, Omega 3, Carbohydrate and Sugars per 100 kcal.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Whole Cucumber have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.