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Carrot

Carrot

Description

Carrots, the edible, orange root of the genus Daucus. This vegetable is one of nature's richest sources of provitamin A carotenoids and is also moderately high in potassium.

Carrot juice is one of nature's most concentrated sources of nutrients; in addition to being high in provitamin A carotenoids and potassium, it is also high in vitamin C.

Available throughout the year.

Note: Good quality carrots will be firm, fresh, smooth, well-shaped and well-colored. Avoid carrots wilting at the top or have decayed areas.

Caloric Content

1 2 3
Calories: 48 21 17
Protein: 1.4 .50 .47 gm
Carbohydrates: 11 4.824.04 gm
Fiber: 1.5 .68 .58 gm
Total fats: .3 .08 .14 gm
Saturated fats: .046 .016.026 gm
Unsaturated fats:.13175 .044.074 gm
Cholesterol: 0 0 0 mg



1. Raw - 1 cup, 155 grams
2. Boiled, Drained - 46 grams
3. Canned, Drained - 1/2 cup slices, 73 grams

4 5
Calories: 25 26
Protein: .70 .87 gm
Carbohydrates:5.756.02 gm
Fiber: .68 .86 gm
Total fats: .14 .08 gm
Saturated fats:.025.015 gm
Unsaturated fats:.071.043 gm
Cholesterol: 0 0 mg



4. Frozen - 1/2 cup, 64 grams
5. Frozen, Boiled, Drained - 1/2 cup, 73 grams

Vitamin Content

1 2 3
Vitamin A:15,75011,29510,055 IU
Thiamine: .08 .016 .013 mg
Vitamin B-2: .08 .026 .022 mg
Vitamin B-6: - .113 .082 mg
Vitamin B-12: 0 0 0 mcg
Biotin: 4.5 - - mcg
Niacin: .8 .233 .403 mg
Pantothenic Acid: .42 .140 .099 mg
Folic acid: .037 6.4 6.7 mcg
Vitamin C: 9 1.1 2.0 mg
Vitamin E: - - - IU



1. Raw - 1 cup, 155 grams
2. Boiled, Drained - 46 grams
3. Canned, Drained - 1/2 cup slices, 73 grams

4 5 USRDA
Vitamin A:13,62012,9225000 IU
Thiamine: .025 .020 1.7 mg
Vitamin B-2: .029 .027 1.7 mg
Vitamin B-6: .116 .094 2.0 mg
Vitamin B-12: 0 0 6 mcg
Biotin: - - 300 mcg
Niacin: .404 .320 20 mg
Pantothenic Acid: .120 .118 10 mg
Folic acid: 6.1 7.9 400 mcg
Vitamin C: 2.8 2.0 60 mg
Vitamin E: - - 30 IU



4. Frozen - 1/2 cup, 64 grams
5. Frozen, Boiled, Drained - 1/2 cup, 73 grams

Mineral Content

1 2 3
Calcium: 51 14 19 mg
Copper: .12.062.076 mg
Iron: .9 .28 .47 mg
Magnesium: 34 6 6 mg
Manganese: .15.346.329 mg
Phosphorus: 48 14 17 mg
Potassium:344 104 131 mg
Selenium: 3.3 - - mcg
Sodium: 51 30 176 mg
Zinc: .5 .14 .19 mg



1. Raw - 1 cup, 155 grams
2. Boiled, Drained - 46 grams
3. Canned, Drained - 1/2 cup slices, 73 grams

4 5 USRDA
Calcium: 21 211000 mg
Copper:.047.053 2 mg
Iron: .39 .35 18 mg
Magnesium: 7 7 400 mg
Manganese:.251.296 n/a mg
Phosphorus: 15 191000 mg
Potassium: 116 115 n/a mg
Selenium: - - n/a mcg
Sodium: 38 43 n/a mg
Zinc: .16 .18 15 mg



4. Frozen - 1/2 cup, 64 grams
5. Frozen, Boiled, Drained - 1/2 cup, 73 grams

Amino Acid Content

1 2 3
Tryptophan: .017.006.005 gm
Threonine:.059.018.017 gm
Isoleucine:.063.020.018 gm
Leucine:.067.021.020 gm
Lysine: .062.020.018 gm
Methionine:.011.003.003 gm
Cysteine:.012.004.004 gm
Phenylalanine:.050.016.015 gm
Tyrosine:.031.010.009 gm
Valine: .068 .021.020 gm
Arginine:.067.021.019 gm
Histidine:.025.008.007 gm
Alanine:.091.029.026 gm
Aspartic acid:.212.066.061 gm
Glutamic acid: .313.098.091 gm
Glycine: .046.014.013 gm
Proline:.045.014.013 gm
Serine:.054.017.015 gm



1. Raw - 1 cup, 155 grams
2. Boiled, Drained - 46 grams
3. Canned, Drained - 1/2 cup slices, 73 grams

4 5
Tryptophan:.007.009 gm
Threonine:.026.031 gm
Isoleucine:.028.034 gm
Leucine:.029.036 gm
Lysine:.027.034 gm
Methionine:.004.006 gm
Cysteine:.006.007 gm
Phenylalanine:.022.027 gm
Tyrosine:.013.017 gm
Valine: .029.037 gm
Arginine: .029.036 gm
Histidine:.011.013 gm
Alanine: .040.050 gm
Aspartic acid:.092.115 gm
Glutamic acid:.136.169 gm
Glycine:.020.025 gm
Proline:.019.024 gm
Serine:.023.029 gm



4. Frozen - 1/2 cup, 64 grams
5. Frozen, Boiled, Drained - 1/2 cup, 73 grams

References

Kirschmann, John D. Nutrition Almanac: Nutrition Search. McGraw-Hill: New York. 1984.

Produce Availability & Merchandising Guide. The Packer. 1989.

United States Department of Agriculture. Composition of Foods: Vegetables and Vegetable Products-Raw-Processed-Prepared. Washington D.C. 1984.

 


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