Comparing Nutrients in 100 calories Cucumber VS Boiled Carrots

Weight per 100 calories

• Cucumber: 667g
• Boiled Carrots: 286g

Boiled and Drained Carrots have 2.3 times more energy per unit of mass than Raw Whole Cucumber, which is low in comparison to other foods. Cucumber having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cucumber	Boiled Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	1.46% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24g	18% 23.5g	130g per day for Men 19-50 years
Sugars	15.4% 11g	13.6% 9.86g	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	8% 5.8g	1.4% 1.03g	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	% 5.07g	% 1.14g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 7.7g	g per day for Men 19-50 years
Fiber	8.77% 3.33g	22.6% 8.57g	38g per day for Men 19-50 years
Protein	7.74% 4.33g	3.88% 2.17g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	3.7% 33.3μg	270% 2434μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	9.67% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.73mg	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	21.4% 6.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.7% 46.7μg	10% 40μg	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	20.7% 18.7mg	11.4% 10.3mg	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	1.33% 0.2mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	32.6% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Boiled Carrots	Recommended Dietary Allowance
Calcium	10.7% 107mg	8.57% 85.7mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	5.4% 0.049mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.67μg	3.4% 136μg	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	23.3% 1.87mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	20.6% 86.7mg	6.8% 28.6mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	19.3% 0.44mg	2.3mg per day for Men 19-50 years
Molybdenum	55% 25μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	23% 160mg	12.2% 85.7mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.89% 13.3mg	11% 166mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	17% 635g	6.96% 258g	3700g per day for Men 19-50 years

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

• Raw Whole Cucumber has 1.8 times more Vitamin B2, 2.6 times more Vitamin B5, 1.8 times more Vitamin C and 2.8 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 73 times more Vitamin A, 2.8 times more Vitamin B3, 1.6 times more Vitamin B6 and 14.7 times more Vitamin E than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin B9 per 100 kcal.
• Both Raw Whole Cucumber as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cucumber vs Boiled Carrots:

• Raw Whole Cucumber has 1.2 times more Calcium, 5.6 times more Copper, 1.9 times more Iron, 3 times more Magnesium, 1.9 times more Phosphorus, 1.5 times more Potassium, 2.3 times more Zinc and 2.5 times more Water than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 15.7 times more Fluoride and 12.4 times more Sodium than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Boiled and Drained Carrots have similar amounts of Manganese and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Whole Cucumber has 11.7 times more Omega 3, 5.6 times more Fructose and 2 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Omega 6 and 2.6 times more Fiber than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
• Both Raw Whole Cucumber as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.