carrots

carrot-1

PRIMARY MICRO NUTRIENTS Vit A, Vit K, Biotin
SECONDARY MICRO NUTRIENTS Vit C, B1, B6, Potassium
NUTRITIONAL HIGHLIGHTS and NOTES Highest source of provitamin A carotenes. Cooking enhances the bioavailability of beta-carotene (by breaking down the fiber)
FUNCTIONAL BENEFITS
PHYTONUTRIENTS Carotene – anti-cancer, especially breast, bladder, cervix, prostate, colon, larynx, esophagus and lung cancers; anti-oxidant protection from cardiovascular disease; Beta-carotene – anti-cataracts, protection from macular degeneration, promoting good vision (especially night vision)
PLANT FAMILY Umbelliferae. Related to: Carrots, Celery, Parsnips, Parsley, Fennel, Dill
DANGERS High pesticide levels; very high doses over long periods of time shown to lead to menstrual problems and decrease in white blood cell numbers
RDA Carrots, raw  % RDA Carrots, cooked  % RDA
Nutrient Unit per 100g per 100g
Water g 88.29 90.17
Energy kcal 41 35
Protein g 0.93 0.76
Total lipid (fat) g 0.24 0.18
Carbohydrate, by difference g 9.58 8.22
Fiber, total dietary g 2.8 3
Sugars, total g 4.74 3.45
Minerals
Calcium, Ca mg 1000 33 3.3% 30 3.0%
Iron, Fe mg 8 0.3 3.8% 0.34 4.3%
Magnesium, Mg mg 420 12 2.9% 10 2.4%
Phosphorus, P mg 700 35 5.0% 30 4.3%
Potassium, K mg 470 320 68.1% 235 50.0%
Sodium, Na mg 69 58
Zinc, Zn mg 11 0.24 2.2% 0.2 1.8%
Copper, Cu mg 0.9 0.045 5.0% 0.017 1.9%
Manganese, Mn mg 2.3 0.143 6.2% 0.155 6.7%
Selenium, Se µg 55 0.1 0.2% 0.7 1.3%
Vitamins
Vitamin C, total ascorbic acid mg 90 5.9 6.6% 3.6 4.0%
Thiamin mg 1.2 0.066 5.5% 0.066 5.5%
Riboflavin mg 1.3 0.058 4.5% 0.044 3.4%
Niacin mg 16 0.983 6.1% 0.645 4.0%
Pantothenic acid mg 5 0.273 5.5% 0.232 4.6%
Vitamin B-6 mg 1.7 0.138 8.1% 0.153 9.0%
Folate, total µg 400 19 4.8% 14 3.5%
Choline, total mg 8.8 8.8
Betaine mg 0.4 0.1
Vitamin B-12 µg 2.4 0 0.0% 0 0.0%
Vitamin A, IU IU 5000 16706 334.1% 17033 340.7%
Vitamin E, total mg 15 0.67 4.5% 1.06 7.1%
Vitamin D IU 600 0 0.0% 0 0.0%
Vitamin K (phylloquinone) µg 120 13.2 11.0% 13.7 11.4%

The Recommended Dietary Amount (RDA) is based upon recommendations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Recommendations: http://fnic.nal.usda.gov/fnic/interactiveDRI/. Using this link you can make your own calculationsNotes:

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

Online database of the World’s Healthiest Foods: http://www.whfoods.com/index.php

Online nutrient breakdown of foods: http://nutritiondata.self.com/

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