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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Raw Whole Cucumber has 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, 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.
• While Canned Carrots Solids and Liquids with Salt contain 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 Raw Whole Cucumber.
• Both Raw Whole Cucumber and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B9 per 1 kg.
• Both Raw Whole Cucumber as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Whole Cucumber has 1.4 times more Magnesium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 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 Raw Whole Cucumber.
• Both Raw Whole Cucumber and Canned Carrots Solids and Liquids with Salt have similar amounts of Phosphorus, Potassium and Water per 1 kg.
• Both Raw Whole Cucumber as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Carrots Solids and Liquids with Salt contain 1.5 times more Carbohydrate, 1.5 times more Sugars and 3.6 times more Fiber than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Canned Carrots Solids and Liquids with Salt have similar amounts of Protein per 1 kg.
• Both Raw Whole Cucumber as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.