Comparing Nutrients in 1 pound Cucumber VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cucumber	Boiled Carrots	Recommended Dietary Allowance
Energy	2.35% 68kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.5g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	10.4% 7.57g	21.6% 15.6g	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	5.44% 3.95g	2.25% 1.63g	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	% 3.45g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 12.2g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	36% 13.6g	38g per day for Men 19-50 years
Protein	5.26% 2.95g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.78% 0.44mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.17mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.5% 4.36μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	16% 63.5μg	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	14% 12.7mg	18% 16.3mg	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	0.91% 0.14mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	62% 74.4μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Boiled Carrots	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	0.15% 5.9μg	5.4% 215μg	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	16% 1.27mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	30.6% 0.7mg	2.3mg per day for Men 19-50 years
Molybdenum	37.5% 17μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.6% 109mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.7% 432g	11% 409g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots contain 170.4 times more Vitamin A, 2.4 times more Vitamin B1, 1.3 times more Vitamin B2, 6.6 times more Vitamin B3, 3.8 times more Vitamin B6, 2 times more Vitamin B9, 1.3 times more Vitamin C and 34.3 times more Vitamin E than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Boiled and Drained Carrots have similar amounts of Vitamin B5 and Vitamin K per 1 lb.
• Both Raw Whole Cucumber as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cucumber vs Boiled Carrots:

• Raw Whole Cucumber has 2.4 times more Copper and 1.3 times more Magnesium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.9 times more Calcium, 36.5 times more Fluoride, 2 times more Manganese, 1.6 times more Potassium, 2.3 times more Selenium and 29 times more Sodium than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Boiled and Drained Carrots have similar amounts of Iron, Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Whole Cucumber has 2.4 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.3 times more Energy, 2.3 times more Carbohydrate, 2.1 times more Sugars and 6 times more Fiber than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Boiled and Drained Carrots have similar amounts of Protein per 1 lb.
• Both Raw Whole Cucumber as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.