Comparing Nutrients in 1 pound Carrots VS Cucumber

Macros Ratio

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

Macro Nutrients

	Carrots	Cucumber	Recommended Dietary Allowance
Energy	6.4% 186kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	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	33.4% 43.5g	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	% 3.45g	g per day for Men 19-50 years
Sucrose	% 16.3g	% 0.14g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	5.26% 2.95g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cucumber	Recommended Dietary Allowance
Vitamin A	421% 3787μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	2.78% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	23.5% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.6% 10μg	14.5% 4.36μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	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	29.7% 26.8mg	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	20% 3mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	62% 74.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cucumber	Recommended Dietary Allowance
Calcium	15% 150mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	20.7% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.36% 14.5μg	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	17% 1.36mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	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	22.7% 159mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11% 400g	11.7% 432g	3700g per day for Men 19-50 years

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

• Raw Carrots have 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 Carrots and Raw Whole Cucumber have similar amounts of Vitamin B5 and Vitamin K per 1 lb.
• Both Raw Carrots as well as Raw Whole Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Carrots vs Cucumber:

• Raw Carrots have 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 Carrots and Raw Whole Cucumber have similar amounts of Copper, Iron, Magnesium, Zinc and Water per 1 lb.
• Both Raw Carrots as well as Raw Whole Cucumber have insufficient amounts of Fluoride and Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Carrots have 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.
• While Raw Whole Cucumber contains 1.6 times more Fructose than Raw Carrots.
• Both Raw Carrots as well as Raw Whole Cucumber have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.