Comparing Nutrients in 100 calories Peeled Cucumber VS Canned Carrots with Salt

Weight per 100 calories

• Peeled Cucumber: 1000g
• Canned Carrots with Salt: 400g

Drained Canned Carrots with Salt have 2.5 times more energy per unit of mass than Raw Peeled Cucumber, which is very low in comparison to other foods. Peeled Cucumber having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Peeled Cucumber	19%	12%	69%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Peeled Cucumber	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	1.86% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	17% 22g	130g per day for Men 19-50 years
Sugars	19% 14g	13.7% 9.9g	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	10.3% 7.5g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	15.8% 6g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	4.57% 2.56g	56g per day for Men 19-50 years

Vitamins

	Peeled Cucumber	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	248% 2232μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	34.5% 0.45mg	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	35% 140μg	9% 36μg	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	35.6% 32mg	12% 11mg	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	2% 0.3mg	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72μg	32.7% 39.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled Cucumber	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	14% 140mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	46.2% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	0.33% 13μg	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	27.5% 2.2mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	78.3% 1.8mg	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	30% 210mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	40% 1360mg	21% 716mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	64.5% 968mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	26% 967g	10% 372g	3700g per day for Men 19-50 years

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

• Raw Peeled Cucumber has 4.3 times more Vitamin B1, 2.1 times more Vitamin B2, 4.4 times more Vitamin B5, 3.9 times more Vitamin B9, 3 times more Vitamin C and 1.8 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 55.8 times more Vitamin A, 6 times more Vitamin B3 and 9.9 times more Vitamin E than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Drained Canned Carrots with Salt have similar amounts of Vitamin B6 per 100 kcal.
• Both Raw Peeled Cucumber as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Raw Peeled Cucumber has 1.4 times more Calcium, 1.7 times more Copper, 3.8 times more Magnesium, 2.2 times more Phosphorus, 1.9 times more Potassium, 1.6 times more Zinc and 2.6 times more Water than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.5 times more Manganese, 1.6 times more Selenium and 48.4 times more Sodium than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Drained Canned Carrots with Salt have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Peeled Cucumber has 2.1 times more Fat, 5.4 times more Saturated Fat, 2.3 times more Omega 3, 1.4 times more Sugars and 2.3 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 3.2 times more Omega 6 than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Drained Canned Carrots with Salt have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Raw Peeled Cucumber as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.