Comparing Nutrients in 1 kilogram Cucumber VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Cucumber	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	5.17% 150kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	17% 2.9g	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	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	23% 16.7g	56.3% 40.8g	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	3.86% 2.8g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 34.4g	g per day for Men 19-50 years
Fiber	13% 5g	87% 33g	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	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	64.6% 0.84mg	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	27.5% 110μg	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	25.6% 23mg	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	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	16% 160mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	91% 0.82mg	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	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	72.6% 1.67mg	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	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	25.7% 952g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Cucumber VS Cooked Frozen Carrots per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cucumber vs Cooked Frozen Carrots:

• 1 kilogram of Cucumber has 1.5 times more Vitamin B5, 1.2 times more Vitamin C and 1.2 times more Vitamin K than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 169.2 times more Vitamin A, 4.2 times more Vitamin B3, 2.1 times more Vitamin B6, 1.6 times more Vitamin B9 and 33.7 times more Vitamin E than Raw Whole Cucumber.
• Both Cucumber and Cooked Frozen Carrots provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Cucumber have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin E
• Both Raw Whole Cucumber as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cucumber vs Cooked Frozen Carrots:

• 1 kg of Boiled and Drained Frozen Carrots contains 2.2 times more Calcium, 2 times more Copper, 1.9 times more Iron, 2.1 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium, 29.5 times more Sodium and 1.8 times more Zinc than Raw Whole Cucumber.
• Both Cucumber and Cooked Frozen Carrots contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Cucumber lack sufficient amounts of Calcium and Zinc
• Both Raw Whole Cucumber as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Frozen Carrots contains 8.8 times more Omega 3, 2.1 times more Carbohydrate, 2.4 times more Sugars and 6.6 times more Fiber than Raw Whole Cucumber.
• 1 kilogram of Cucumber provide inadequate amounts of Omega 3 and Fiber
• Both Raw Whole Cucumber as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.