Comparing Nutrients in 100 calories Boiled Carrots VS Sour Cucumber Pickles

Weight per 100 calories

• Boiled Carrots: 286g
• Sour Cucumber Pickles: 909g

Boiled Carrots have 3.2 times more energy per 100g than Sour Cucumber Pickles. It has low energy density when compared to other foods. Sour Cucumber Pickles having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Sour Cucumber Pickles	11%	15%	74%

Macro Nutrients

	Boiled Carrots	Sour Cucumber Pickles	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	1.48% 0.47g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.46% 0.25g	1.8% 0.31g	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% 20.5g	130g per day for Men 19-50 years
Sugars	13.6% 9.86g	13.3% 9.64g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 7.7g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.57g	28.7% 11g	38g per day for Men 19-50 years
Protein	3.88% 2.17g	5.36% 3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Sour Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	270% 2434μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.67% 0.13mg	7% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	6.3% 0.082mg	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	2.27% 9.1μg	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	10% 9.1mg	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	5.45% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.6% 39μg	356% 427μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Sour Cucumber Pickles	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	5.4% 0.049mg	86% 0.77mg	0.9mg per day for Men 19-50 years
Fluoride	3.4% 136μg	NA	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	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	6.8% 28.6mg	8.66% 36.4mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	4.35% 0.1mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	6.15% 209mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	11% 166mg	732% 10982mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	6.96% 258g	23% 855g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 26.8 times more Vitamin A, more Vitamin B1, 1.4 times more Vitamin B2, more Vitamin B3, 1.9 times more Vitamin B5, 5.3 times more Vitamin B6, 4.4 times more Vitamin B9 and 3.6 times more Vitamin E than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 10.9 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Sour Cucumber Pickles have similar amounts of Vitamin C per 100 kcal.
• Both Boiled and Drained Carrots as well as Sour Cucumber Pickles have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Carrots vs Sour Cucumber Pickles:

• Boiled and Drained Carrots have more Calcium, 4.4 times more Manganese, 3.2 times more Potassium, more Selenium and 3.1 times more Zinc than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 15.9 times more Copper, 3.7 times more Iron, 1.3 times more Magnesium, 1.5 times more Phosphorus, 66.3 times more Sodium and 3.3 times more Water than Boiled and Drained Carrots.

Comparison of macro-nutrients per 100 calories:

• Sour Cucumber Pickles contain 3.5 times more Fat, 5.5 times more Saturated Fat, 146.4 times more Omega 3, 1.3 times more Fiber and 1.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Sour Cucumber Pickles have similar amounts of Energy, Omega 6, Carbohydrate and Sugars per 100 kcal.
• Both Boiled and Drained Carrots as well as Sour Cucumber Pickles have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.