Comparing Nutrients in 500 calories Sour Cucumber Pickles VS Boiled Carrots

Weight per 500 calories

• Sour Cucumber Pickles: 4546g
• Boiled Carrots: 1429g

Boiled and Drained Carrots have 3.2 times more energy per unit of mass than Sour Cucumber Pickles, which is low in comparison to other foods. Sour Cucumber Pickles having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sour Cucumber Pickles	11%	15%	74%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Sour Cucumber Pickles	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.37% 9.1g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	7.4% 2.36g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	131% 2.1g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	9.1% 1.55g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	90% 117g	130g per day for Men 19-50 years
Sugars	66.5% 48g	68% 49.3g	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	NA	7.1% 5.14g	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	NA	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 38.6g	g per day for Men 19-50 years
Fiber	144% 54.5g	113% 43g	38g per day for Men 19-50 years
Protein	26.8% 15g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Sour Cucumber Pickles	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	50.5% 455μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.73mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.4% 45.5μg	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	50.5% 45.5mg	57% 51.4mg	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	27.3% 4.1mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1780% 2136μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sour Cucumber Pickles	Boiled Carrots	Recommended Dietary Allowance
Calcium	0% 0mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	429% 3.86mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	227% 18mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	43.3% 182mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	96% 2.2mg	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	91% 636mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	30.7% 1045mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	3661% 54909mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	116% 4276g	35% 1288g	3700g per day for Men 19-50 years

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

• Sour Cucumber Pickles have 10.9 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 26.8 times more Vitamin A, more Vitamin B1, 1.4 times more Vitamin B2, more Vitamin B3, 1.9 times more Vitamin B5, 5.3 times more Vitamin B6, 4.4 times more Vitamin B9 and 3.6 times more Vitamin E than Sour Cucumber Pickles.
• Both Sour Cucumber Pickles and Boiled and Drained Carrots have similar amounts of Vitamin C per 500 kcal.
• Both Sour Cucumber Pickles as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sour Cucumber Pickles vs Boiled Carrots:

• Sour Cucumber Pickles have 15.9 times more Copper, 3.7 times more Iron, 1.3 times more Magnesium, 1.5 times more Phosphorus, 66.3 times more Sodium and 3.3 times more Water than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Calcium, 4.4 times more Manganese, 3.2 times more Potassium, more Selenium and 3.1 times more Zinc than Sour Cucumber Pickles.

Comparison of macro-nutrients per 500 calories:

• Sour Cucumber Pickles have 3.5 times more Fat, 5.5 times more Saturated Fat, 146.4 times more Omega 3, 1.2 times more Omega 6, 1.3 times more Fiber and 1.4 times more Protein than Boiled and Drained Carrots.
• Both Sour Cucumber Pickles and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Sour Cucumber Pickles as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.