Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Cucumber

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cucumber	14%	5%	81%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cucumber	Recommended Dietary Allowance
Energy	7.93% 230kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	28% 36.3g	130g per day for Men 19-50 years
Sugars	34% 24.6g	23% 16.7g	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	NA	12% 8.7g	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	NA	% 7.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	47.4% 18g	13% 5g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cucumber	Recommended Dietary Allowance
Vitamin A	681% 6130μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	32% 9.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80μg	17.5% 70μg	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	22.2% 20mg	31% 28mg	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	48.7% 7.3mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	137% 164μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cucumber	Recommended Dietary Allowance
Calcium	31% 310mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	45.6% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.33% 13μg	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	65% 5.2mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	34.3% 0.79mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	82.7% 37.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28.6% 200mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	43.2% 1470mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	18% 2mg	11mg per day for Men 19-50 years
Water	25% 930g	25.7% 952g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cucumber per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Cucumber to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Cucumber:

• 1 kilogram of Canned Carrots with Liquids and Salt has 122.6 times more Vitamin A, 4.3 times more Vitamin B3, 2.8 times more Vitamin B6 and 24.3 times more Vitamin E than Cucumber.
• While 1 kg of Raw Whole Cucumber contains 1.4 times more Vitamin B1, 1.9 times more Vitamin B5, 1.4 times more Vitamin C and 1.7 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cucumber provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Cucumber have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Whole Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Cucumber:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.9 times more Calcium, 2.5 times more Copper, 1.9 times more Iron, 5.7 times more Manganese, 120 times more Sodium and 1.5 times more Zinc than Cucumber.
• While 1 kg of Raw Whole Cucumber contains 1.4 times more Magnesium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cucumber contain similar levels of Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Cucumber lack sufficient amounts of Calcium and Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Whole Cucumber lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.5 times more Carbohydrate, 1.5 times more Sugars and 3.6 times more Fiber than Cucumber.
• 1 kilogram of Cucumber provide inadequate amounts of Fiber
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Whole Cucumber provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.