Comparing Nutrients in 300 calories Carrots VS Pickles, cucumber, dill, reduced sodium

Weight per 300 calories

• Carrots: 732g
• Pickles, cucumber, dill, reduced sodium: 2500g

Carrots have 3.4 times more energy per 100g than Pickles, cucumber, dill, reduced sodium. It has low energy density when compared to other foods. Pickles, cucumber, dill, reduced sodium having very low energy density.

Which food has more nutrients per 300 calories - Carrots or Pickles, cucumber, dill, reduced sodium?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Pickles, cucumber, dill, reduced sodium	14%	19%	67%

Macro Nutrients

	Carrots	Pickles, cucumber, dill, reduced sodium	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	7.73% 7.5g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	6.17% 1.98g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	109% 1.75g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	7.65% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	46.3% 60.3g	130g per day for Men 19-50 years
Sugars	48% 34.7g	37% 26.8g	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	5.55% 4.02g	19% 13.8g	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	% 4.3g	% 13g	g per day for Men 19-50 years
Sucrose	% 26.3g	% 0g	g per day for Men 19-50 years
Fiber	54% 20.5g	65.8% 25g	38g per day for Men 19-50 years
Protein	12% 6.8g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Carrots	Pickles, cucumber, dill, reduced sodium	Recommended Dietary Allowance
Vitamin A	679% 6110μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	17% 2.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	101% 5.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	67.3% 0.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54% 16.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.8% 139μg	50% 200μg	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	48% 43mg	64% 57.5mg	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	32% 4.83mg	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	360% 433μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Pickles, cucumber, dill, reduced sodium	Recommended Dietary Allowance
Calcium	24% 241mg	143% 1425mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	77.8% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	0.59% 23.4μg	19% 753μg	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	27.4% 2.2mg	81.3% 6.5mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	41.7% 175mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	67.4% 1.55mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	36.6% 256mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	86% 2925mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	17.5% 646g	63.7% 2359g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Carrots vs Pickles, cucumber, dill, reduced sodium:

• Raw Carrots have 40.7 times more Vitamin A, 2.6 times more Vitamin B3 and 6.4 times more Vitamin E than Pickles, cucumber, dill, reduced sodium.
• While Pickles, cucumber, dill, reduced sodium contain 2.3 times more Vitamin B1, 3.4 times more Vitamin B2, 2.5 times more Vitamin B5, 1.4 times more Vitamin B9, 1.3 times more Vitamin C and 4.5 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Pickles, cucumber, dill, reduced sodium have similar amounts of Vitamin B6 per 300 kcal.
• Both Raw Carrots as well as Pickles, cucumber, dill, reduced sodium have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Carrots vs Pickles, cucumber, dill, reduced sodium:

• Pickles, cucumber, dill, reduced sodium contain 5.9 times more Calcium, 2.1 times more Copper, 32.1 times more Fluoride, 3 times more Iron, 2 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Zinc and 3.7 times more Water than Raw Carrots.
• Both Raw Carrots and Pickles, cucumber, dill, reduced sodium have similar amounts of Potassium and Sodium per 300 kcal.
• Both Raw Carrots as well as Pickles, cucumber, dill, reduced sodium have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots have 1.3 times more Sugars than Pickles, cucumber, dill, reduced sodium.
• While Pickles, cucumber, dill, reduced sodium contain 4.3 times more Fat, 8.4 times more Saturated Fat, 119.6 times more Omega 3, 1.8 times more Omega 6, 3.4 times more Fructose and 1.8 times more Protein than Raw Carrots.
• Both Raw Carrots and Pickles, cucumber, dill, reduced sodium have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Raw Carrots as well as Pickles, cucumber, dill, reduced sodium have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.