Comparing Nutrients in 7 ounces Boiled Carrots VS Sweet Cucumber Pickles

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Sweet Cucumber Pickles	3%	4%	93%

Macro Nutrients

	Boiled Carrots	Sweet Cucumber Pickles	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	6.23% 181kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	32.3% 42g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	50% 36.3g	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	0.99% 0.71g	24% 17.5g	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	% 0.79g	% 18g	g per day for Men 19-50 years
Sucrose	% 5.36g	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	5.22% 2g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Sweet Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	188% 1691μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	1.43% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	2.02% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	3.66% 0.048mg	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	6.95% 27.8μg	0.5% 2μg	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	7.94% 7.14mg	1.54% 1.4mg	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	13.6% 2.04mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	78% 93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Sweet Cucumber Pickles	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	6.17% 0.056mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	NA	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	8.43% 0.67mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	5.6% 0.13mg	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	8.5% 59.5mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	60.5% 907mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.1% 151g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Sweet Cucumber Pickles:

• Boiled and Drained Carrots have 22.4 times more Vitamin A, 2.6 times more Vitamin B1, 1.5 times more Vitamin B2, 5.6 times more Vitamin B3, 4.5 times more Vitamin B5, 6.4 times more Vitamin B6, 14 times more Vitamin B9, 5.1 times more Vitamin C and 2.9 times more Vitamin E than Sweet Cucumber Pickles.
• While Sweet Cucumber Pickles contain 3.4 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Sweet Cucumber Pickles have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Carrots vs Sweet Cucumber Pickles:

• Boiled and Drained Carrots have 1.4 times more Iron, 1.4 times more Magnesium, 2.4 times more Manganese, 1.7 times more Phosphorus, 2.4 times more Potassium, more Selenium and 1.7 times more Zinc than Sweet Cucumber Pickles.
• While Sweet Cucumber Pickles contain 2 times more Calcium, 1.6 times more Copper and 7.9 times more Sodium than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Sweet Cucumber Pickles have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Carrots have 3 times more Fiber and 1.3 times more Protein than Sweet Cucumber Pickles.
• While Sweet Cucumber Pickles contain 2.6 times more Energy, 60 times more Omega 3, 2.6 times more Carbohydrate, 5.3 times more Sugars and 24.5 times more Fructose than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Sweet Cucumber Pickles have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.