Comparing Nutrients in 1 kilogram Boiled Carrots VS Sour Cucumber Pickles

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Sour Cucumber Pickles	11%	15%	74%

Macro Nutrients

	Boiled Carrots	Sour Cucumber Pickles	Recommended Dietary Allowance
Energy	12% 350kcal	3.8% 110kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	17.4% 22.6g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	14.6% 10.6g	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	4.97% 3.6g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	31.6% 12g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Sour Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	947% 8520μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	6.92% 0.09mg	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	2.5% 10μg	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	40% 36mg	11% 10mg	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	68.7% 10.3mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	392% 470μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Sour Cucumber Pickles	Recommended Dietary Allowance
Calcium	30% 300mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	94% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	4.8% 0.11mg	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	43% 300mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	6.76% 230mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	805% 12080mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	24.4% 902g	25.4% 941g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Sour Cucumber Pickles:

• Boiled and Drained Carrots have 85.2 times more Vitamin A, more Vitamin B1, 4.4 times more Vitamin B2, more Vitamin B3, 6.1 times more Vitamin B5, 17 times more Vitamin B6, 14 times more Vitamin B9, 3.6 times more Vitamin C and 11.4 times more Vitamin E than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 3.4 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Sour Cucumber Pickles have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Sour Cucumber Pickles:

• Boiled and Drained Carrots have more Calcium, 2.5 times more Magnesium, 14.1 times more Manganese, 2.1 times more Phosphorus, 10.2 times more Potassium, more Selenium and 10 times more Zinc than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 5 times more Copper and 20.8 times more Sodium than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Sour Cucumber Pickles have similar amounts of Iron and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have 3.2 times more Energy, 3.6 times more Carbohydrate, 3.3 times more Sugars, 2.5 times more Fiber and 2.3 times more Protein than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 46 times more Omega 3 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Sour Cucumber Pickles have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.