Comparing Nutrients in 5 ounces Cucumber VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cucumber	Boiled Carrots	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.96% 5.15g	8.96% 11.7g	130g per day for Men 19-50 years
Sugars	3.27% 2.37g	6.75% 4.9g	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	1.7% 1.23g	0.7% 0.51g	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	% 1.08g	% 0.57g	g per day for Men 19-50 years
Sucrose	% 0.043g	% 3.83g	g per day for Men 19-50 years
Fiber	1.87% 0.71g	11% 4.25g	38g per day for Men 19-50 years
Protein	1.65% 0.92g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	134% 1208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.87% 0.14mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.34% 0.37mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.55% 1.36μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.5% 9.92μg	4.96% 20μg	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	4.4% 3.97mg	5.67% 5.1mg	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	0.28% 0.043mg	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.4% 23.2μg	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Boiled Carrots	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	6.46% 0.058mg	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	0.046% 1.84μg	1.7% 67.3μg	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	4.96% 0.4mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	4.87% 0.11mg	9.55% 0.22mg	2.3mg per day for Men 19-50 years
Molybdenum	11.7% 5.27μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.86% 34mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	6.13% 208mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.65% 135g	3.45% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cucumber vs Boiled Carrots:

• Boiled and Drained Carrots contain 170.4 times more Vitamin A, 2.4 times more Vitamin B1, 1.3 times more Vitamin B2, 6.6 times more Vitamin B3, 3.8 times more Vitamin B6, 2 times more Vitamin B9, 1.3 times more Vitamin C and 34.3 times more Vitamin E than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Boiled and Drained Carrots have similar amounts of Vitamin B5 and Vitamin K per 5 oz.
• Both Raw Whole Cucumber as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cucumber vs Boiled Carrots:

• Raw Whole Cucumber has 2.4 times more Copper and 1.3 times more Magnesium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.9 times more Calcium, 36.5 times more Fluoride, 2 times more Manganese, 1.6 times more Potassium, 2.3 times more Selenium and 29 times more Sodium than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Boiled and Drained Carrots have similar amounts of Iron, Phosphorus, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Whole Cucumber has 2.4 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.3 times more Energy, 2.3 times more Carbohydrate, 2.1 times more Sugars and 6 times more Fiber than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Boiled and Drained Carrots have similar amounts of Protein per 5 oz.
• Both Raw Whole Cucumber as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.