Comparing Nutrients in 1 kilogram Sweet Cucumber Pickles VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Sweet Cucumber Pickles	3%	4%	93%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Sweet Cucumber Pickles	Boiled Carrots	Recommended Dietary Allowance
Energy	31.4% 910kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	252% 183g	47.6% 34.5g	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	122% 88g	4.97% 3.6g	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	% 92g	% 4g	g per day for Men 19-50 years
Sucrose	% 0g	% 27g	g per day for Men 19-50 years
Fiber	26.3% 10g	79% 30g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Sweet Cucumber Pickles	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	118% 1.53mg	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	2.5% 10μg	35% 140μg	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	7.78% 7mg	40% 36mg	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	24% 3.6mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	393% 471μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cucumber Pickles	Boiled Carrots	Recommended Dietary Allowance
Calcium	61% 610mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	31.3% 2.5mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	28.3% 0.65mg	67.4% 1.55mg	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	25.7% 180mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	305% 4570mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	18% 2mg	11mg per day for Men 19-50 years
Water	20.6% 762g	24.4% 902g	3700g per day for Men 19-50 years

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

• Sweet Cucumber Pickles have 3.4 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 22.4 times more Vitamin A, 2.6 times more Vitamin B1, 1.5 times more Vitamin B2, 5.6 times more Vitamin B3, 4.5 times more Vitamin B5, 6.4 times more Vitamin B6, 14 times more Vitamin B9, 5.1 times more Vitamin C and 2.9 times more Vitamin E than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Sweet Cucumber Pickles have 2 times more Calcium, 1.6 times more Copper and 7.9 times more Sodium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Iron, 1.4 times more Magnesium, 2.4 times more Manganese, 1.7 times more Phosphorus, 2.4 times more Potassium, more Selenium and 1.7 times more Zinc than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles and Boiled and Drained Carrots have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sweet Cucumber Pickles have 2.6 times more Energy, 60 times more Omega 3, 2.6 times more Carbohydrate, 5.3 times more Sugars and 24.5 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3 times more Fiber and 1.3 times more Protein than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.