Comparing Nutrients in 100 grams 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	1.2% 35kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	NA	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	8.86% 11.5g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	13% 9.36g	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	0.5% 0.36g	2.14% 1.55g	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	% 0.4g	% 1.64g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 6.17g	g per day for Men 19-50 years
Fiber	7.9% 3g	0% 0g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	0.86% 0.48g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	As Served In Restaurant Horchata	Recommended Dietary Allowance
Vitamin A	95% 852μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	0.29% 0.047mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	1.3% 0.017mg	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	3.5% 14μg	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	4% 3.6mg	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	6.87% 1.03mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	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	3% 30mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	0.22% 0.002mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	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	4.25% 0.34mg	0.13% 0.01mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	0.71% 3mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	0.43% 0.01mg	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	4.3% 30mg	2.14% 15mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	1% 34mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.35% 87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.