Comparing Nutrients in 14 ounces Carrots VS As Served In Restaurant Horchata

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
As Served In Restaurant Horchata	4%	12%	84%

Macro Nutrients

	Carrots	As Served In Restaurant Horchata	Recommended Dietary Allowance
Energy	5.6% 163kcal	7.4% 214kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	NA	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	35% 45.7g	130g per day for Men 19-50 years
Sugars	26% 19g	51.2% 37g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3% 2.2g	8.5% 6.15g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.34g	% 6.5g	g per day for Men 19-50 years
Sucrose	% 14.2g	% 24.5g	g per day for Men 19-50 years
Fiber	29.2% 11g	0% 0g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Carrots	As Served In Restaurant Horchata	Recommended Dietary Allowance
Vitamin A	368% 3314μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	1.17% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26% 23.4mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.5% 2.6mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	As Served In Restaurant Horchata	Recommended Dietary Allowance
Calcium	13% 131mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	0.88% 0.008mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	15% 1.2mg	0.5% 0.04mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	1.73% 0.04mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20% 139mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	9.47% 350g	9.34% 346g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carrots vs As Served In Restaurant Horchata:

• Raw Carrots have more Vitamin B1, more Vitamin B2, 20.9 times more Vitamin B3, more Vitamin B5, 8.1 times more Vitamin B6, 2.8 times more Vitamin E and more Vitamin K than As Served In Restaurant Horchata.

Comparing minerals per 14 ounces for Carrots vs As Served In Restaurant Horchata:

• Raw Carrots have 1.8 times more Calcium, 22.5 times more Copper, 30 times more Iron, 4 times more Magnesium, 14.3 times more Manganese, 2.3 times more Phosphorus, 9.4 times more Potassium, 4.9 times more Sodium and 4 times more Zinc than As Served In Restaurant Horchata.
• Both Raw Carrots and As Served In Restaurant Horchata have similar amounts of Water per 14 oz.
• Both Raw Carrots as well as As Served In Restaurant Horchata have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have more Fiber and 1.9 times more Protein than As Served In Restaurant Horchata.
• While As Served In Restaurant Horchata contain 1.3 times more Energy, 2 times more Sugars and 2.8 times more Fructose than Raw Carrots.
• Both Raw Carrots and As Served In Restaurant Horchata have similar amounts of Carbohydrate per 14 oz.
• Both Raw Carrots as well as As Served In Restaurant Horchata have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.