Comparing Nutrients in 14 ounces Carrots VS Sour Cucumber Pickles

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Sour Cucumber Pickles	11%	15%	74%

Macro Nutrients

	Carrots	Sour Cucumber Pickles	Recommended Dietary Allowance
Energy	5.6% 163kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	0.79% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	6.9% 8.97g	130g per day for Men 19-50 years
Sugars	26% 19g	5.8% 4.2g	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	3% 2.2g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 14.2g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Carrots	Sour Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	368% 3314μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	0.99% 3.97μg	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	26% 23.4mg	4.4% 3.97mg	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	17.5% 2.6mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	155% 187μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Sour Cucumber Pickles	Recommended Dietary Allowance
Calcium	13% 131mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	37.5% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	1.9% 0.044mg	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	20% 139mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	2.7% 91mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	320% 4794mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	9.47% 350g	10% 373g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carrots vs Sour Cucumber Pickles:

• Raw Carrots have 83.5 times more Vitamin A, more Vitamin B1, 5.8 times more Vitamin B2, more Vitamin B3, 7.2 times more Vitamin B5, 15.3 times more Vitamin B6, 19 times more Vitamin B9, 5.9 times more Vitamin C and 7.3 times more Vitamin E than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 3.6 times more Vitamin K than Raw Carrots.
• Both Raw Carrots as well as Sour Cucumber Pickles have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Carrots vs Sour Cucumber Pickles:

• Raw Carrots have more Calcium, 3 times more Magnesium, 13 times more Manganese, 2.5 times more Phosphorus, 13.9 times more Potassium and 12 times more Zinc than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 1.9 times more Copper, 1.3 times more Iron and 17.5 times more Sodium than Raw Carrots.
• Both Raw Carrots and Sour Cucumber Pickles have similar amounts of Water per 14 oz.
• Both Raw Carrots as well as Sour Cucumber Pickles have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 3.7 times more Energy, 4.2 times more Carbohydrate, 4.5 times more Sugars, 2.3 times more Fiber and 2.8 times more Protein than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 23 times more Omega 3 than Raw Carrots.
• Both Raw Carrots as well as Sour Cucumber Pickles have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.