Comparing Nutrients in 7 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	2.8% 81.4kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	NA	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	17.6% 23g	130g per day for Men 19-50 years
Sugars	13% 9.4g	25.6% 18.6g	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	1.5% 1.1g	4.24% 3.08g	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	% 1.17g	% 3.25g	g per day for Men 19-50 years
Sucrose	% 7.12g	% 12.2g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	0% 0g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Carrots	As Served In Restaurant Horchata	Recommended Dietary Allowance
Vitamin A	184% 1657μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	0.58% 0.093mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	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	13% 11.7mg	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	8.73% 1.3mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	As Served In Restaurant Horchata	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	0.44% 0.004mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	0.25% 0.02mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	0.86% 0.02mg	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	9.92% 69.5mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	2% 67.5mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.67% 173g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 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 7 oz.
• Both Raw Carrots as well as As Served In Restaurant Horchata have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
• Both Raw Carrots as well as As Served In Restaurant Horchata have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.