Comparing Nutrients in 14 ounces Peeled Cucumber VS Boiled Carrots

Macros Ratio

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

Macro Nutrients

	Peeled Cucumber	Boiled Carrots	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.6% 8.57g	25% 32.6g	130g per day for Men 19-50 years
Sugars	7.55% 5.48g	19% 13.7g	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	4.1% 2.98g	1.97% 1.43g	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	% 2.5g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 10.7g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	31.3% 12g	38g per day for Men 19-50 years
Protein	4.2% 2.34g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Peeled Cucumber	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.92% 0.15mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	46.7% 0.61mg	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	14% 55.6μg	14% 55.6μg	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	14% 12.7mg	16% 14.3mg	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	0.79% 0.12mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 28.6μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled Cucumber	Boiled Carrots	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	0.13% 5.16μg	4.7% 189μg	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	11% 0.87mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	26.7% 0.62mg	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% 83.3mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	10.4% 384g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Peeled Cucumber vs Boiled Carrots:

• Boiled and Drained Carrots contain 213 times more Vitamin A, 2.1 times more Vitamin B1, 1.8 times more Vitamin B2, 17.4 times more Vitamin B3, 3 times more Vitamin B6, 34.3 times more Vitamin E and 1.9 times more Vitamin K than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Boiled and Drained Carrots have similar amounts of Vitamin B5, Vitamin B9 and Vitamin C per 14 oz.
• Both Raw Peeled Cucumber as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Peeled Cucumber vs Boiled Carrots:

• Raw Peeled Cucumber has 4.2 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.1 times more Calcium, 36.5 times more Fluoride, 1.5 times more Iron, 2.1 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Potassium, 7 times more Selenium and 29 times more Sodium than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Boiled and Drained Carrots have similar amounts of Magnesium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Peeled Cucumber has 2.1 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.5 times more Energy, 3.8 times more Carbohydrate, 2.5 times more Sugars, 4.3 times more Fiber and 1.3 times more Protein than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.