Carrots

carrots

carrots

Carrots are one of the staples in our diet.  We use them raw as snack food, in salads, with dips, in veggie drinks and even in some fruit smoothies.  Carrots are great in roasted veggies and in many other recipes.  Select carrots that are firm and free of mold or signs of rotting.  Since most carrots are sold in printed bags, it is important to look closely to make sure the carrots are in good condition.  Store carrots in the vegetable bin of your refrigerator.  See the nutritional charts for raw and cooked carrots, and note the significant differences.  This is one of the vegetables in which cooking can increase some of the nutritional attributes, and lower others.  Our conclusion is that carrots should be eaten both raw and cooked.

Previous Vegetable: http://veganvenue.org/cardoon/
Next Vegetable: http://veganvenue.org/baby-carrots/

Carrots, raw

Scientific Name:     Daucus carota

NDB No:     11124

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 cup, chopped 
——-
128 g
Proximates
Water
g
88.29
33
0.429
113.011
Energy
kcal
41
0
 
52.480
Energy
kj
173
0
 
221.440
Protein
g
0.93
19
0.008
1.190
Total lipid (fat)
g
0.24
26
0.018
0.307
Ash
g
0.97
19
0.014
1.242
Carbohydrate, by difference
g
9.58
0
 
12.262
Fiber, total dietary
g
3.0
0
 
3.840
Sugars, total
g
4.54
4
0.325
5.811
Sucrose
g
3.59
11
0.280
4.595
Glucose (dextrose)
g
0.59
11
0.141
0.755
Fructose
g
0.55
11
0.097
0.704
Lactose
g
0.00
5
0.000
0.000
Maltose
g
0.00
5
0.000
0.000
Galactose
g
0.00
0
 
0.000
Starch
g
1.43
2
 
1.830
Minerals
Calcium, Ca
mg
33
75
1.120
42.240
Iron, Fe
mg
0.30
75
0.014
0.384
Magnesium, Mg
mg
12
75
0.367
15.360
Phosphorus, P
mg
35
75
0.755
44.800
Potassium, K
mg
320
76
8.418
409.600
Sodium, Na
mg
69
81
3.358
88.320
Zinc, Zn
mg
0.24
76
0.011
0.307
Copper, Cu
mg
0.045
70
0.007
0.058
Manganese, Mn
mg
0.143
66
0.006
0.183
Selenium, Se
mcg
0.1
39
0.038
0.128
Vitamins
Vitamin C, total ascorbic acid
mg
5.9
21
1.130
7.552
Thiamin
mg
0.066
21
0.011
0.084
Riboflavin
mg
0.058
19
0.013
0.074
Niacin
mg
0.983
19
0.215
1.258
Pantothenic acid
mg
0.273
9
0.145
0.349
Vitamin B-6
mg
0.138
19
0.030
0.177
Folate, total
mcg
19
19
5.175
24.320
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
19
19
5.175
24.320
Folate, DFE
mcg_DFE
19
0
 
24.320
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
12036
0
 
15406.080
Vitamin A, RAE
mcg_RAE
602
0
 
770.560
Retinol
mcg
0
0
 
0.000
Vitamin E (alpha-tocopherol)
mg
0.66
11
0.269
0.845
Tocopherol, beta
mg
0.01
11
0.005
0.013
Tocopherol, gamma
mg
0.00
11
0.000
0.000
Tocopherol, delta
mg
0.00
11
0.000
0.000
Vitamin K (phylloquinone)
mcg
13.2
4
 
16.896
Lipids
Fatty acids, total saturated
g
0.032
0
 
0.041
4:0
g
0.000
0
 
0.000
6:0
g
0.000
0
 
0.000
8:0
g
0.000
2
 
0.000
10:0
g
0.000
2
 
0.000
12:0
g
0.000
2
 
0.000
14:0
g
0.000
2
 
0.000
15:0
g
0.000
2
 
0.000
16:0
g
0.030
2
 
0.038
17:0
g
0.000
2
 
0.000
18:0
g
0.002
2
 
0.003
20:0
g
0.000
2
 
0.000
22:0
g
0.000
2
 
0.000
24:0
g
0.000
2
 
0.000
Fatty acids, total monounsaturated
g
0.012
0
 
0.015
14:1
g
0.000
2
 
0.000
15:1
g
0.000
2
 
0.000
16:1 undifferentiated
g
0.002
2
 
0.003
17:1
g
0.000
2
 
0.000
18:1 undifferentiated
g
0.011
2
 
0.014
20:1
g
0.000
2
 
0.000
22:1 undifferentiated
g
0.000
2
 
0.000
Fatty acids, total polyunsaturated
g
0.102
0
 
0.131
18:2 undifferentiated
g
0.100
2
 
0.128
18:3 undifferentiated
g
0.002
2
 
0.003
18:4
g
0.000
2
 
0.000
20:2 n-6 c,c
g
0.000
2
 
0.000
20:3 undifferentiated
g
0.000
2
 
0.000
20:4 undifferentiated
g
0.000
2
 
0.000
20:5 n-3
g
0.000
2
 
0.000
22:5 n-3
g
0.000
2
 
0.000
22:6 n-3
g
0.000
2
 
0.000
Cholesterol
mg
0
0
 
0.000
Other
Alcohol, ethyl
g
0.0
0
 
0.000
Caffeine
mg
0
0
 
0.000
Theobromine
mg
0
0
 
0.000
Carotene, beta
mcg
5774
191
2389.093
7390.720
Carotene, alpha
mcg
2817
190
1189.167
3605.760
Cryptoxanthin, beta
mcg
78
49
78.275
99.840
Lycopene
mcg
2
8
2.000
2.560
Lutein + zeaxanthin
mcg
207
4
 
264.960

USDA National Nutrient Database for Standard Reference, Release 16 (July 2003)

Carrots, cooked, boiled, drained, without salt

NDB No:     11125

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
.5 cup slices 
——-
78 g
Proximates
Water
g
90.17
4
0.195
70.333
Energy
kcal
35
0
 
27.300
Energy
kj
147
0
 
114.660
Protein
g
0.76
4
0.048
0.593
Total lipid (fat)
g
0.18
4
0.071
0.140
Ash
g
0.67
4
0.041
0.523
Carbohydrate, by difference
g
8.22
0
 
6.412
Fiber, total dietary
g
3.0
4
0.041
2.340
Sugars, total
g
3.45
0
 
2.691
Sucrose
g
2.70
4
0.178
2.106
Glucose (dextrose)
g
0.40
4
0.058
0.312
Fructose
g
0.36
4
0.052
0.281
Lactose
g
0.00
4
0.000
0.000
Maltose
g
0.00
4
0.000
0.000
Galactose
g
0.00
0
 
0.000
Starch
g
0.17
2
 
0.133
Minerals
Calcium, Ca
mg
30
4
1.157
23.400
Iron, Fe
mg
0.34
4
0.036
0.265
Magnesium, Mg
mg
10
4
0.397
7.800
Phosphorus, P
mg
30
4
1.702
23.400
Potassium, K
mg
235
4
18.143
183.300
Sodium, Na
mg
58
4
5.252
45.240
Zinc, Zn
mg
0.20
4
0.008
0.156
Copper, Cu
mg
0.017
4
0.000
0.013
Manganese, Mn
mg
0.155
4
0.038
0.121
Selenium, Se
mcg
0.7
4
0.201
0.546
Vitamins
Vitamin C, total ascorbic acid
mg
3.6
4
0.931
2.808
Thiamin
mg
0.066
4
0.003
0.051
Riboflavin
mg
0.044
4
0.002
0.034
Niacin
mg
0.645
4
0.031
0.503
Pantothenic acid
mg
0.232
4
0.006
0.181
Vitamin B-6
mg
0.153
4
0.004
0.119
Folate, total
mcg
14
12
0.944
10.920
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
14
12
0.944
10.920
Folate, DFE
mcg_DFE
14
0
 
10.920
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
17202
0
 
13417.560
Vitamin A, RAE
mcg_RAE
860
0
 
670.800
Retinol
mcg
0
0
 
0.000
Vitamin E (alpha-tocopherol)
mg
1.03
4
0.085
0.803
Tocopherol, beta
mg
0.02
4
0.001
0.016
Tocopherol, gamma
mg
0.01
4
0.005
0.008
Tocopherol, delta
mg
0.00
4
0.000
0.000
Vitamin K (phylloquinone)
mcg
13.7
4
1.622
10.686
Lipids
Fatty acids, total saturated
g
0.037
0
 
0.029
4:0
g
0.000
0
 
0.000
6:0
g
0.000
0
 
0.000
8:0
g
0.000
2
 
0.000
10:0
g
0.000
2
 
0.000
12:0
g
0.000
2
 
0.000
14:0
g
0.000
2
 
0.000
15:0
g
0.000
2
 
0.000
16:0
g
0.035
2
 
0.027
17:0
g
0.000
2
 
0.000
18:0
g
0.002
2
 
0.002
20:0
g
0.000
2
 
0.000
22:0
g
0.000
2
 
0.000
24:0
g
0.000
2
 
0.000
Fatty acids, total monounsaturated
g
0.007
0
 
0.005
14:1
g
0.000
2
 
0.000
15:1
g
0.000
2
 
0.000
16:1 undifferentiated
g
0.002
2
 
0.002
17:1
g
0.000
2
 
0.000
18:1 undifferentiated
g
0.006
2
 
0.005
20:1
g
0.000
2
 
0.000
22:1 undifferentiated
g
0.000
2
 
0.000
Fatty acids, total polyunsaturated
g
0.107
0
 
0.083
18:2 undifferentiated
g
0.105
2
 
0.082
18:3 undifferentiated
g
0.002
2
 
0.002
18:4
g
0.000
2
 
0.000
20:2 n-6 c,c
g
0.000
2
 
0.000
20:3 undifferentiated
g
0.000
2
 
0.000
20:4 undifferentiated
g
0.000
2
 
0.000
20:5 n-3
g
0.000
2
 
0.000
22:5 n-3
g
0.000
2
 
0.000
22:6 n-3
g
0.000
2
 
0.000
Cholesterol
mg
0
0
 
0.000
Amino acids
Tryptophan
g
0.008
0
 
0.006
Threonine
g
0.028
0
 
0.022
Isoleucine
g
0.030
0
 
0.023
Leucine
g
0.032
0
 
0.025
Lysine
g
0.030
0
 
0.023
Methionine
g
0.005
0
 
0.004
Cystine
g
0.006
0
 
0.005
Phenylalanine
g
0.024
0
 
0.019
Tyrosine
g
0.015
0
 
0.012
Valine
g
0.032
0
 
0.025
Arginine
g
0.031
0
 
0.024
Histidine
g
0.012
0
 
0.009
Alanine
g
0.043
0
 
0.034
Aspartic acid
g
0.100
0
 
0.078
Glutamic acid
g
0.149
0
 
0.116
Glycine
g
0.022
0
 
0.017
Proline
g
0.022
0
 
0.017
Serine
g
0.026
0
 
0.020
Other
Alcohol, ethyl
g
0.0
0
 
0.000
Caffeine
mg
0
0
 
0.000
Theobromine
mg
0
0
 
0.000
Carotene, beta
mcg
8332
21
95.030
6498.960
Carotene, alpha
mcg
3776
21
47.860
2945.280
Cryptoxanthin, beta
mcg
202
4
29.200
157.560
Lycopene
mcg
0
4
0.000
0.000
Lutein + zeaxanthin
mcg
687
4
70.697
535.860

USDA National Nutrient Database for Standard Reference, Release 16 (July 2003)

About Kimberly Hosler

An ethical vegan since June 2007, Kimberly is a NYS licensed Massage Therapist & a Director at All-Creatures. She serves as the current VP of the Albany Vegan Network and is the Founder & President of the Albany Vegan Lady Gang. She also enjoys volunteering at local Farm Sanctuaries. She lives in Upstate NY with her two kitties and senior blind yorkie and she also has two grown human children.

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