Comparing Nutrients in 1 pound Cucumber VS Carrots

Macros Ratio

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

Macro Nutrients

	Cucumber	Carrots	Recommended Dietary Allowance
Energy	2.35% 68kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	2.67% 0.45g	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	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	10.4% 7.57g	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 16.3g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	5.26% 2.95g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Carrots	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	421% 3787μg	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	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.78% 0.44mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.17mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.5% 4.36μg	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	21.5% 86μg	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	29.7% 26.8mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	62% 74.4μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Carrots	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.15% 5.9μg	0.36% 14.5μg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	28.2% 0.65mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	11.7% 432g	11% 400g	3700g per day for Men 19-50 years

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

• Raw Whole Cucumber has 1.2 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 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 Whole Cucumber and Raw Carrots have similar amounts of Vitamin B5 per 1 lb.
• Both Raw Whole Cucumber as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cucumber vs Carrots:

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

Comparison of macro-nutrients per 1 pound:

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