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

Macros Ratio

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

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cucumber	Recommended Dietary Allowance
Energy	3.6% 104kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	15.4% 11g	10.4% 7.57g	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	NA	5.44% 3.95g	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	NA	% 3.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	5.26% 2.95g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cucumber	Recommended Dietary Allowance
Vitamin A	309% 2781μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	2.78% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	23.5% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.5% 4.36μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.07% 36.3μg	7.94% 31.8μg	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	10% 9.07mg	14% 12.7mg	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	22% 3.3mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	62% 74.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cucumber	Recommended Dietary Allowance
Calcium	14% 141mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	20.7% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.15% 5.9μg	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	29.5% 2.36mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	15.6% 0.36mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	37.5% 17μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13% 91mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.4% 422g	11.7% 432g	3700g per day for Men 19-50 years

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

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

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

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

Comparison of macro-nutrients per 1 pound:

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