Comparing Nutrients in 1 kilogram Cucumber VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Carrots	8%	5%	87%

Macro Nutrients

	Cucumber	Carrots	Recommended Dietary Allowance
Energy	5.17% 150kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	5.9% 1g	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	73.7% 96g	130g per day for Men 19-50 years
Sugars	23% 16.7g	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 36g	g per day for Men 19-50 years
Fiber	13% 5g	73.7% 28g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Carrots	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	32% 9.6μg	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.5% 70μg	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Carrots	Recommended Dietary Allowance
Calcium	16% 160mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.33% 13μg	0.8% 32μg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	62% 1.43mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	25.7% 952g	24% 883g	3700g per day for Men 19-50 years

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

• Raw Whole Cucumber has 1.2 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 167 times more Vitamin A, 2.4 times more Vitamin B1, 1.8 times more Vitamin B2, 10 times more Vitamin B3, 3.5 times more Vitamin B6, 2.3 times more Vitamin B7, 2.7 times more Vitamin B9, 2.1 times more Vitamin C and 22 times more Vitamin E than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Carrots have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Whole Cucumber as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cucumber vs Carrots:

• Raw Carrots contain 2.1 times more Calcium, 1.8 times more Manganese, 1.5 times more Phosphorus, 2.2 times more Potassium and 34.5 times more Sodium than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Carrots have similar amounts of Copper, Iron, Magnesium, Zinc and Water per 1 kg.
• Both Raw Whole Cucumber as well as Raw Carrots have insufficient amounts of Fluoride and Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Whole Cucumber has 1.6 times more Fructose than Raw Carrots.
• While Raw Carrots contain 2.7 times more Energy, 2.6 times more Carbohydrate, 2.8 times more Sugars, 5.6 times more Fiber and 1.4 times more Protein than Raw Whole Cucumber.
• Both Raw Whole Cucumber as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.