Comparing Nutrients in 500 calories Cucumber VS Carrots

Weight per 500 calories

• Cucumber: 3333g
• Carrots: 1220g

Raw Carrots have 2.7 times more energy per unit of mass than Raw Whole Cucumber, which is low in comparison to other foods. Cucumber having very low energy density.

Which food has more nutrients per 500 calories - Cucumber or Carrots?

Macros Ratio

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

Macro Nutrients

	Cucumber	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.67g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	3.85% 1.23g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.93g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	90% 117g	130g per day for Men 19-50 years
Sugars	76.8% 55.7g	79.7% 58g	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	40% 29g	9.25% 6.7g	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	% 25.3g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 1g	% 43.8g	g per day for Men 19-50 years
Fiber	44% 16.7g	90% 34g	38g per day for Men 19-50 years
Protein	38.7% 21.7g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Carrots	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.27mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.63mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	107% 32μg	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58.3% 233μg	58% 232μg	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	104% 93mg	80% 72mg	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	6.67% 1mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	456% 547μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Carrots	Recommended Dietary Allowance
Calcium	53.3% 533mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 43.3μg	0.98% 39μg	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	117% 9.33mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	76% 1.74mg	2.3mg per day for Men 19-50 years
Molybdenum	276% 124μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	114% 800mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	144% 4900mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	4.44% 66.7mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.67mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	85.8% 3174g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cucumber vs Carrots:

• Raw Whole Cucumber has 1.6 times more Vitamin B2, 2.6 times more Vitamin B5, 1.3 times more Vitamin C and 3.4 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 61.1 times more Vitamin A, 3.7 times more Vitamin B3, 1.3 times more Vitamin B6 and 8 times more Vitamin E than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Carrots have similar amounts of Vitamin B1, Vitamin B7 and Vitamin B9 per 500 kcal.
• Both Raw Whole Cucumber as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cucumber vs Carrots:

• Raw Whole Cucumber has 1.3 times more Calcium, 2.5 times more Copper, 2.6 times more Iron, 3 times more Magnesium, 1.5 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium, 8.2 times more Selenium, 2.3 times more Zinc and 2.9 times more Water than Raw Carrots.
• While Raw Carrots contain 12.6 times more Sodium than Raw Whole Cucumber.
• Both Raw Whole Cucumber as well as Raw Carrots have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Whole Cucumber has 6.8 times more Omega 3, 4.3 times more Fructose and 1.9 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.3 times more Omega 6 and 2 times more Fiber than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Carrots have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Raw Whole Cucumber as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.