PRIMARY MICRO NUTRIENTS	Vitamin A, Vitamin 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

Pitchford, P. (2002). Healing With Whole Foods: Asian Traditions and Modern Nutrition, North Atlantic 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/