Comparing Nutrients in 1 pound Cucumber VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Cucumber	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	2.35% 68kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	7.7% 1.3g	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	27% 35g	130g per day for Men 19-50 years
Sugars	10.4% 7.57g	25.5% 18.5g	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	5.44% 3.95g	1.75% 1.27g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 15.6g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	39.4% 15g	38g per day for Men 19-50 years
Protein	5.26% 2.95g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.78% 0.44mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.17mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	29.3% 0.38mg	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	12.5% 50μg	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	11.6% 10.4mg	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	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	62% 74.4μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	41.3% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	0.15% 5.9μg	NA	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	33% 0.76mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11.7% 432g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Cucumber VS Cooked Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Cucumber versus 1 lb of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Cucumber has 1.5 times more Vitamin B5, 1.2 times more Vitamin C and 1.2 times more Vitamin K than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 169.2 times more Vitamin A, 4.2 times more Vitamin B3, 2.1 times more Vitamin B6, 1.6 times more Vitamin B9 and 33.7 times more Vitamin E than Raw Whole Cucumber.
• Both Cucumber and Cooked Frozen Carrots provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• 1 pound of Cucumber have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin E
• Both Raw Whole Cucumber as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cucumber vs Cooked Frozen Carrots:

• 1 lb of Boiled and Drained Frozen Carrots contains 2.2 times more Calcium, 2 times more Copper, 1.9 times more Iron, 2.1 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium, 29.5 times more Sodium and 1.8 times more Zinc than Raw Whole Cucumber.
• Both Cucumber and Cooked Frozen Carrots contain similar levels of Magnesium and Water per one pound.
• 1 pound of Cucumber lack sufficient amounts of Calcium and Zinc
• Both Raw Whole Cucumber as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Frozen Carrots contains 8.8 times more Omega 3, 2.1 times more Carbohydrate, 2.4 times more Sugars and 6.6 times more Fiber than Raw Whole Cucumber.
• 1 pound of Cucumber provide inadequate amounts of Omega 3 and Fiber
• Both Raw Whole Cucumber as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein in one pound.