Comparing Nutrients in 100 calories Boiled Carrots VS Peeled Cucumber

Weight per 100 calories

• Boiled Carrots: 286g
• Peeled Cucumber: 1000g

Boiled Carrots have 3.5 times more energy per 100g than Peeled Cucumber. It has low energy density when compared to other foods. Raw Peeled Cucumber having very low energy density.

Which food has more nutrients per 100 calories - Boiled Carrots or Peeled Cucumber?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Peeled Cucumber	19%	12%	69%

Macro Nutrients

	Boiled Carrots	Peeled Cucumber	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.46% 0.25g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.5g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	13.6% 9.86g	19% 14g	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	1.4% 1.03g	10.3% 7.5g	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	% 1.14g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 7.7g	% 0g	g per day for Men 19-50 years
Fiber	22.6% 8.57g	18.4% 7g	38g per day for Men 19-50 years
Protein	3.88% 2.17g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Peeled Cucumber	Recommended Dietary Allowance
Vitamin A	270% 2434μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.67% 0.13mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10% 40μg	35% 140μg	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	11.4% 10.3mg	35.6% 32mg	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	19.6% 2.94mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.6% 39μg	60% 72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Peeled Cucumber	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	5.4% 0.049mg	79% 0.71mg	0.9mg per day for Men 19-50 years
Fluoride	3.4% 136μg	0.33% 13μg	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	12% 0.97mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	6.8% 28.6mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	31.7% 0.73mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.2% 85.7mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	40% 1360mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	11% 166mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	6.96% 258g	26% 967g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Carrots vs Peeled Cucumber:

• Boiled and Drained Carrots have 60.9 times more Vitamin A, 5 times more Vitamin B3 and 9.8 times more Vitamin E than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 1.6 times more Vitamin B1, 2 times more Vitamin B2, 3.6 times more Vitamin B5, 3.5 times more Vitamin B9, 3.1 times more Vitamin C and 1.8 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Peeled Cucumber have similar amounts of Vitamin B6 per 100 kcal.
• Both Boiled and Drained Carrots as well as Raw Peeled Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Carrots vs Peeled Cucumber:

• Boiled and Drained Carrots have 10.4 times more Fluoride, 2 times more Selenium and 8.3 times more Sodium than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 1.6 times more Calcium, 14.6 times more Copper, 2.3 times more Iron, 4.2 times more Magnesium, 1.6 times more Manganese, 2.5 times more Phosphorus, 2 times more Potassium, 3 times more Zinc and 3.8 times more Water than Boiled and Drained Carrots.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Carrots have 2.5 times more Omega 6 and 1.2 times more Fiber than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 3.1 times more Fat, 9.1 times more Saturated Fat, 35 times more Omega 3, 1.4 times more Sugars, 7.3 times more Fructose and 2.7 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Peeled Cucumber have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Boiled and Drained Carrots as well as Raw Peeled Cucumber have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.