Comparing Nutrients in 7 ounces As Served In Restaurant Horchata VS Boiled Carrots

Macros Ratio

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

Macro Nutrients

	As Served In Restaurant Horchata	Boiled Carrots	Recommended Dietary Allowance
Energy	3.7% 107kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	NA	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	9.44% 6.85g	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	4.24% 3.08g	0.99% 0.71g	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	% 3.25g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 5.36g	g per day for Men 19-50 years
Fiber	0% 0g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	As Served In Restaurant Horchata	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.58% 0.093mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	23.4% 0.3mg	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	NA	6.95% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	7.94% 7.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.18% 0.48mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	As Served In Restaurant Horchata	Boiled Carrots	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	0.44% 0.004mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.36% 94μg	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	0.25% 0.02mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	13.4% 0.31mg	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	4.25% 29.8mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	2% 67.5mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of As Served In Restaurant Horchata vs Boiled Carrots:

• Boiled and Drained Carrots contain 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 7 ounces for As Served In Restaurant Horchata vs Boiled Carrots:

• Boiled and Drained Carrots contain 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 As Served In Restaurant Horchata and Boiled and Drained Carrots have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• As Served In Restaurant Horchata have 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.
• While Boiled and Drained Carrots contain more Fiber and 1.6 times more Protein than As Served In Restaurant Horchata.
• Both As Served In Restaurant Horchata as well as Boiled and Drained Carrots have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.