If this post proves popular enough, this will be the first in a series of posts highlighting the nutrient profiles of different raw vegan foods.
carrots
Raw Carrots1
Refuse: 11% (Crown, tops and scrapings)
Scientific Name: Daucus carota
(Nutrient values and weights are for edible portion)
| Proximates | Units | 1 cup chopped 128g |
1 large (7.25″ to 8.5″) 72g |
1 medium 61g |
1 small (5.5″) 50g |
| Water |
g
|
113.01
|
63.57
|
53.86
|
44.15
|
| Energy |
kcal
|
52
|
30
|
25
|
20
|
| Energy |
kJ
|
221
|
125
|
106
|
86
|
| Protein |
g
|
1.19
|
0.67
|
0.57
|
0.47
|
| Total lipid (fat) |
g
|
0.31
|
0.17
|
0.15
|
0.12
|
| Ash |
g
|
1.24
|
0.70
|
0.59
|
0.48
|
| Carbohydrate, by difference |
g
|
12.26
|
6.90
|
5.84
|
4.79
|
| Fiber, total dietary |
g
|
3.6
|
2.0
|
1.7
|
1.4
|
| Sugars, total |
g
|
6.07
|
3.41
|
2.89
|
2.37
|
| Sucrose |
g
|
4.60
|
2.58
|
2.19
|
1.79
|
| Glucose (dextrose) |
g
|
0.76
|
0.42
|
0.36
|
0.29
|
| Fructose |
g
|
0.70
|
0.40
|
0.34
|
0.28
|
| Lactose |
g
|
0.00
|
0.00
|
0.00
|
0.00
|
| Maltose |
g
|
0.00
|
0.00
|
0.00
|
0.00
|
| Galactose |
g
|
0.00
|
0.00
|
0.00
|
0.00
|
| Starch |
g
|
1.83
|
1.03
|
0.87
|
0.71
|
| Minerals | Units | 1 cup chopped 128g |
1 large (7.25″ to 8.5″) 72g |
1 medium 61g |
1 small (5.5″) 50g |
| Calcium, Ca |
mg
|
42
|
24
|
20
|
16
|
| Iron, Fe |
mg
|
0.38
|
0.22
|
0.18
|
0.15
|
| Magnesium, Mg |
mg
|
15
|
9
|
7
|
6
|
| Phosphorus, P |
mg
|
45
|
25
|
21
|
18
|
| Potassium, K |
mg
|
410
|
230
|
195
|
160
|
| Sodium, Na |
mg
|
88
|
50
|
42
|
34
|
| Zinc, Zn |
mg
|
0.31
|
0.17
|
0.15
|
0.12
|
| Copper, Cu |
mg
|
0.058
|
0.032
|
0.027
|
0.022
|
| Manganese, Mn |
mg
|
0.183
|
0.103
|
0.087
|
0.071
|
| Fluoride, F |
mcg
|
4.1
|
2.3
|
2.0
|
1.6
|
| Selenium, Se |
mcg
|
0.1
|
0.1
|
0.1
|
0.1
|
| Vitamins | Units | 1 cup chopped 128g |
1 large (7.25″ to 8.5″) 72g |
1 medium 61g |
1 small (5.5″) 50g |
| Vitamin C, total ascorbic acid |
mg
|
7.6
|
4.2
|
3.6
|
3.0
|
| Thiamin |
mg
|
0.084
|
0.048
|
0.040
|
0.033
|
| Riboflavin |
mg
|
0.074
|
0.042
|
0.035
|
0.029
|
| Niacin |
mg
|
1.258
|
0.708
|
0.600
|
0.491
|
| Pantothenic acid |
mg
|
0.349
|
0.197
|
0.167
|
0.137
|
| Vitamin B-6 |
mg
|
0.177
|
0.099
|
0.084
|
0.069
|
| Folate, total |
mcg
|
24
|
14
|
12
|
10
|
| Folic acid |
mcg
|
0
|
0
|
0
|
0
|
| Folate, food |
mcg
|
24
|
14
|
12
|
10
|
| Folate, DFE |
mcg_DFE
|
24
|
14
|
12
|
10
|
| Choline, total |
mg
|
11.3
|
6.3
|
5.4
|
4.4
|
| Betaine |
mg
|
0.5
|
0.3
|
0.2
|
0.2
|
| Vitamin B-12 |
mcg
|
0.00
|
0.00
|
0.00
|
0.00
|
| Vitamin B-12, added |
mcg
|
0.00
|
0.00
|
0.00
|
0.00
|
| Vitamin A, RAE |
mcg_RAE
|
1069
|
601
|
509
|
418
|
| Retinol |
mcg
|
0
|
0
|
0
|
0
|
| Carotene, beta |
mcg
|
10605
|
5965
|
5054
|
4142
|
| Carotene, alpha |
mcg
|
4451
|
2503
|
2121
|
1738
|
| Cryptoxanthin, beta |
mcg
|
0
|
0
|
0
|
0
|
| Vitamin A, IU |
IU
|
21384
|
12028
|
10191
|
8353
|
| Lycopene |
mcg
|
1
|
1
|
1
|
0
|
| Lutein + zeaxanthin |
mcg
|
328
|
184
|
156
|
128
|
| Vitamin E (alpha-tocopherol) |
mg
|
0.84
|
0.48
|
0.40
|
0.33
|
| Vitamin E, added |
mg
|
0.00
|
0.00
|
0.00
|
0.00
|
| Tocopherol, beta |
mg
|
0.01
|
0.01
|
0.01
|
0.01
|
| Tocopherol, gamma |
mg
|
0.00
|
0.00
|
0.00
|
0.00
|
| Tocopherol, delta |
mg
|
0.00
|
0.00
|
0.00
|
0.00
|
| Vitamin K (phylloquinone) |
mcg
|
16.9
|
9.5
|
8.1
|
6.6
|
| Lipids | Units | 1 cup chopped 128g |
1 large (7.25″ to 8.5″) 72g |
1 medium 61g |
1 small (5.5″) 50g |
| Fatty acids, total saturated |
g
|
0.047
|
0.027
|
0.023
|
0.018
|
| 4:0 |
g
|
0.000
|
0.000
|
0.000
|
0.000
|
| 6:0 |
g
|
0.000
|
0.000
|
0.000
|
0.000
|
| 8:0 |
g
|
0.000
|
0.000
|
0.000
|
0.000
|
| 10:0 |
g
|
0.000
|
0.000
|
0.000
|
0.000
|
| 12:0 |
g
|
0.000
|
0.000
|
0.000
|
0.000
|
| 14:0 |
g
|
0.000
|
0.000
|
0.000
|
0.000
|
| 15:0 |
g
|
0.000
|
0.000
|
0.000
|
0.000
|
| 16:0 |
g
|
0.045
|
0.025
|
0.021
|
0.018
|
| 17:0 |
g
|
0.000
|
0.000
|
0.000
|
0.000
|
| 18:0 |
g
|
0.003
|
0.001
|
0.001
|
0.001
|
| 20:0 |
g
|
0.000
|
0.000
|
0.000
|
0.000
|
| 22:0 |
g
|
0.000
|
0.000
|
0.000
|
0.000
|
| 24:0 |
g
|
0.000
|
0.000
|
0.000
|
0.000
|
| Fatty acids, total monounsaturated |
g
|
0.018
|
0.010
|
0.009
|
0.007
|
| 14:1 |
g
|
0.000
|
0.000
|
0.000
|
0.000
|
| 15:1 |
g
|
0.000
|
0.000
|
0.000
|
0.000
|
| 16:1 undifferentiated |
g
|
0.003
|
0.001
|
0.001
|
0.001
|
| 17:1 |
g
|
0.000
|
0.000
|
0.000
|
0.000
|
| 18:1 undifferentiated |
g
|
0.015
|
0.009
|
0.007
|
0.006
|
| 20:1 |
g
|
0.000
|
0.000
|
0.000
|
0.000
|
| 22:1 undifferentiated |
g
|
0.000
|
0.000
|
0.000
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
0.150
|
0.084
|
0.071
|
0.059
|
| 18:2 undifferentiated |
g
|
0.147
|
0.083
|
0.070
|
0.058
|
| 18:3 undifferentiated |
g
|
0.003
|
0.001
|
0.001
|
0.001
|
| 18:4 |
g
|
0.000
|
0.000
|
0.000
|
0.000
|
| 20:2 n-6 c,c |
g
|
0.000
|
0.000
|
0.000
|
0.000
|
| 20:3 undifferentiated |
g
|
0.000
|
0.000
|
0.000
|
0.000
|
| 20:4 undifferentiated |
g
|
0.000
|
0.000
|
0.000
|
0.000
|
| 20:5 n-3 |
g
|
0.000
|
0.000
|
0.000
|
0.000
|
| 22:5 n-3 |
g
|
0.000
|
0.000
|
0.000
|
0.000
|
| 22:6 n-3 |
g
|
0.000
|
0.000
|
0.000
|
0.000
|
| Fatty acids, total trans |
g
|
0.000
|
0.000
|
0.000
|
0.000
|
| Cholesterol |
mg
|
0
|
0
|
0
|
0
|
| Amino acids | Units | 1 cup chopped 128g |
1 large (7.25″ to 8.5″) 72g |
1 medium 61g |
1 small (5.5″) 50g |
| Tryptophan |
g
|
0.015
|
0.009
|
0.007
|
0.006
|
| Threonine |
g
|
0.244
|
0.138
|
0.117
|
0.096
|
| Isoleucine |
g
|
0.099
|
0.055
|
0.047
|
0.038
|
| Leucine |
g
|
0.131
|
0.073
|
0.062
|
0.051
|
| Lysine |
g
|
0.129
|
0.073
|
0.062
|
0.051
|
| Methionine |
g
|
0.026
|
0.014
|
0.012
|
0.010
|
| Cystine |
g
|
0.106
|
0.060
|
0.051
|
0.042
|
| Phenylalanine |
g
|
0.078
|
0.044
|
0.037
|
0.030
|
| Tyrosine |
g
|
0.055
|
0.031
|
0.026
|
0.021
|
| Valine |
g
|
0.088
|
0.050
|
0.042
|
0.035
|
| Arginine |
g
|
0.116
|
0.066
|
0.056
|
0.045
|
| Histidine |
g
|
0.051
|
0.029
|
0.024
|
0.020
|
| Alanine |
g
|
0.145
|
0.081
|
0.069
|
0.057
|
| Aspartic acid |
g
|
0.243
|
0.137
|
0.116
|
0.095
|
| Glutamic acid |
g
|
0.468
|
0.264
|
0.223
|
0.183
|
| Glycine |
g
|
0.060
|
0.034
|
0.029
|
0.024
|
| Proline |
g
|
0.069
|
0.039
|
0.033
|
0.027
|
| Serine |
g
|
0.069
|
0.039
|
0.033
|
0.027
|
| Other | Units | 1 cup chopped 128g |
1 large (7.25″ to 8.5″) 72g |
1 medium 61g |
1 small (5.5″) 50g |
| Alcohol, ethyl |
g
|
0.0
|
0.0
|
0.0
|
0.0
|
| Caffeine |
mg
|
0
|
0
|
0
|
0
|
| Theobromine |
mg
|
0
|
0
|
0
|
0
|
1. Source: USDA National Nutrient Database for Standard Reference, Release 21(2008)
