Comparing Nutrients in 1 kilogram Boiled Carrots VS As Served In Restaurant Horchata

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
As Served In Restaurant Horchata	4%	12%	84%

Macro Nutrients

	Boiled Carrots	As Served In Restaurant Horchata	Recommended Dietary Allowance
Energy	12% 350kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	NA	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	88.6% 115g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	129% 94g	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	4.97% 3.6g	21.4% 15.5g	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	% 4g	% 16.4g	g per day for Men 19-50 years
Sucrose	% 27g	% 61.7g	g per day for Men 19-50 years
Fiber	79% 30g	0% 0g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	8.57% 4.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	As Served In Restaurant Horchata	Recommended Dietary Allowance
Vitamin A	947% 8520μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35% 140μg	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	40% 36mg	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	68.7% 10.3mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	As Served In Restaurant Horchata	Recommended Dietary Allowance
Calcium	30% 300mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	2.22% 0.02mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	4.35% 0.1mg	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	43% 300mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	24.4% 902g	23.5% 871g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs As Served In Restaurant Horchata:

• Boiled and Drained Carrots have more Vitamin B1, more Vitamin B2, 13.7 times more Vitamin B3, more Vitamin B5, 9 times more Vitamin B6, 4.3 times more Vitamin E and more Vitamin K than As Served In Restaurant Horchata.

Comparing minerals per 1 kilogram for Boiled Carrots vs As Served In Restaurant Horchata:

• Boiled and Drained Carrots have 1.7 times more Calcium, 8.5 times more Copper, 34 times more Iron, 3.3 times more Magnesium, 15.5 times more Manganese, 2 times more Phosphorus, 6.9 times more Potassium, 1.8 times more Selenium, 4.1 times more Sodium and 3.3 times more Zinc than As Served In Restaurant Horchata.
• Both Boiled and Drained Carrots and As Served In Restaurant Horchata have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have more Fiber and 1.6 times more Protein than As Served In Restaurant Horchata.
• While As Served In Restaurant Horchata contain 1.5 times more Energy, 1.4 times more Carbohydrate, 2.7 times more Sugars and 4.3 times more Fructose than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as As Served In Restaurant Horchata have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.