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 | 4.82 | 4.04 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: | 5.75 | 6.02 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: | 15,750 | 11,295 | 10,055 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: | 13,620 | 12,922 | 5000 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 | 21 | 1000 mg |
| Copper: | .047 | .053 | 2 mg |
| Iron: | .39 | .35 | 18 mg |
| Magnesium: | 7 | 7 | 400 mg |
| Manganese: | .251 | .296 | n/a mg |
| Phosphorus: | 15 | 19 | 1000 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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