What's New and Beneficial About Carrots

• Carrots were one of the vegetables examined in recent research on foods rich in beta-carotene and bone health. More specifically, intake of yellow/orange and green vegetables was evaluated to see if greater intake was related to greater bone mass. Interestingly, participants who ate at least one serving per day of yellow/orange or green vegetables had healthier bone mass than participants who ate less than one serving per day. In addition, participants who ate less than one serving per day actually had bone mass at a level that could put them at risk for bone-related health problems. What was most striking to us about this study was the relatively small amount of yellow/green vegetables associated with bone-health benefits. Through this research, we were reminded about how much can be accomplished with relatively small changes in a meal plan, especially changes that incorporate foods as rich in beta-carotene as carrots.
• Many people are familiar with a whitish type coating that can form on peeled carrots—especially baby carrots—called "white blush." A recent study has helped us understand why this "white blush" occurs. When carrots are peeled, the process of peeling takes away the outermost protective layer of the carrot root. Without this outermost protective layer, the carrot has more difficulty retaining its full degree of moisture and becomes more easily dehydrated. This dehydration sets the stage for the "white blush" that we see. In addition, to help protect itself from damage following the loss of its outermost layer, the carrot may create a new protective layer of phenols, and this new phenol-based layer contributes to the appearance of "white blush." Once re-immersed in water, however, the carrot cells can absorb some of the moisture that has been lost after peeling, and this rehydration of the carrot can also help restore its orange color. While we have yet to see research showing increased health benefits from the peeling of carrots, we like knowing that the "white blush" on carrots reflects a natural response to dehydration and the synthesis of phenolic substances, rather being than a cause for concern.
• Throughout our website, we recommend selection of certified organic foods as a way to reduce risk of unwanted contaminants and increase the chances for nutrient richness. A recent study comparing conventional versus organically grown carrots has added to the evidence for greater nutrient richness from organic growing methods. In this study, levels of carotenoids, phenols, and vitamin C were compared in organic versus non-organic carrots, with greater amounts being observed in all three categories in the organic carrots.
• Carrots are a vegetable commonly enjoyed in both raw and cook form. While we like the idea of both raw and cooked carrots in a healthy meal plan, we were also glad to see a new study on the impact of cooking on minerals in carrots. In this study, one of the methods chosen for cooking was a relatively short steaming time of 6 to 7 minutes. Our Quick Steaming method for carrots uses this same approach to carrot cooking with a somewhat shorter period of time (5 minutes). Six different minerals (potassium, phosphorus, iron, zinc, magnesium, and calcium) were evaluated in this study, and the average mineral loss for all six was less than 25% after 6 to 7 minutes of steaming. (Since our Quick Steaming time is somewhat shorter, we would also expect a somewhat lower percentage if our 5-minute cooking time was used.) We like the idea of retaining over 75% of these carrot minerals when carrots are steamed. Especially for people who greatly prefer cooked over raw carrots, this level of mineral retention makes the consumption of quick-steamed carrots highly worthwhile.

WHFoods Recommendations

While carrots can be enjoyed in a wide variety of colors—from whites and yellows to reds and purples—the most commonly consumed carrots in the U.S. are orange in color. For this reason, we recommend an approach to carrots that treats them as a vegetable in the yellow/orange category. (For more details about yellow/orange vegetables, please see our Vegetable Advisor.) As a minimum daily goal for vegetable intake from the yellow/orange group, we recommend 1/2 cup per day. A more optimal intake level would be one cup per day. Of course, alongside of carrots, vegetables like sweet potato, yellow summer squash, and yellow corn can contribute to your daily yellow/orange total.

If you opt for red or purple carrots instead of orange or yellow ones, we recommend that you treat your carrots as part of the red/purple vegetable subgroup. Once again, you will find more information about this group in our Vegetable Advisor. Our minimum recommended intake level for this subgroup is 1/2 cup per day and our more optimal recommended intake is one cup. Beets, red bell peppers, red tomatoes, and eggplant would be examples of other vegetables in this red/purple subgroup, right alongside of purple carrots.

This chart graphically details the %DV that a serving of Carrots provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Carrots can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Carrots, featuring information over 80 nutrients, can be found under the Food Rating System Chart.

• Health Benefits
• Description
• History
• How to Select and Store
• Tips for Preparing and Cooking
• How to Enjoy
• Individual Concerns
• Nutritional Profile
• References

Health Benefits

Carrots are perhaps best known for their rich supply of the antioxidant nutrient that was actually named for them: beta-carotene. However, these delicious root vegetables are the source not only of beta-carotene, but also of a wide variety of other health-supporting nutrients.

Antioxidant Benefits of Carrots

All varieties of carrots contain valuable amounts of antioxidant nutrients. Included in this category of nutrients are traditional antioxidants like vitamin C, as well as phytonutrient antioxidants like beta-carotene. In most varieties of carrots, beta-carotene is by far the most plentiful antioxidant nutrient, accounting for over 95% of all carotenoids in many carrot varieties. Other carotenoids typically present in carrots include alpha-carotene and lutein. Listed below are some of the more common antioxidant nutrients found in carrots.

• Carotenoids
  • alpha-carotene
  • beta-carotene
  • lutein
• Hydroxycinnamic acids
  • caffeic acid
  • coumaric acid
  • ferulic acid
• Anthocyanins
  • cyanidins
  • malvidins

  For anthocyanin benefits, you'll want to select red and purple varieties of carrots. In some studies, anthocyanin content is highest in what are often referred to as "black carrots." To the naked eye, these varieties can appear almost black in color, but they are actually very deep and dark shades of purple. But it's important to remember that carrots of all colors will provide you with great antioxidant support.

  Cardiovascular Benefits from Carrots

  In large-scale studies of food and health, carrots are often included among yellow/orange vegetables and analyzed for their health impact. While these studies have not focused solely on carrots per se, they have still provided us with evidence about carrots and their cardiovascular benefits. In one large-scale study from the Netherlands, participants were followed for a period of 10 years and their meal plans were analyzed for fruit and vegetable intake in four color categories: green, orange/yellow, red/purple, and white. Among these four color categories, it was orange/yellow foods—and in particular, foods with deeper shades of orange and yellow—that were determined to be the most protective against cardiovascular disease (CVD). Within this dark orange/yellow food group, carrots were determined to be the single most CVD risk-reducing food. Participants who had the least carrot intake had the least amount of CVD risk reduction, even though they still received risk-reduction benefits from their intake of carrots. However, participants who ate at least 25 more grams of carrots (with 25 grams being less than one-quarter of a cup) had a significantly lower risk of CVD. And the groups of participants who ate 50- or 75-grams more had an even more greatly reduced risk of CVD! We're not sure how any study could better demonstrate how easy it can be to lower CVD risk by making a food like carrot part of the everyday diet. In our website carrot profile, we use one cup (122 grams) as our standard serving size. As such, a single serving of carrots per day would actually exceed the highest level of benefits identified in this study.

  Other Health Benefits from Carrots

  We've seen health studies on carrots showing benefits across a wide range of areas, including not only cardiovascular health as described above, but also eye health, liver health, and cancer protection. These studies give us confidence in the ability of carrots to provide support for a wide variety of body systems. However, it is also important to note studies on carrots also have some limitations at this point in the research process. For example, researchers often analyze carrots as part of a larger food group (for example, yellow/orange vegetables) rather than focusing on them specifically. In addition, many of the studies that we have seen on the health benefits of carrots have been conducted using mice and rats rather than people, or depend on analysis of human cell lines in a laboratory setting.

  The ability of carrots to provide cancer-protective benefits has been and continues to be an active area of research on this root vegetable. Of special interest in this area are components of carrot called polyacetylenes. Carrots have the ability to take their fatty acids and convert them into molecules called polyacetylenes. These polyacetylenes include molecules like falcarinol and falcarindiol. Polyacetylenes provide carrots with protection from microorganisms, including fungi and bacteria, and they have also shown anti-cancer properties in lab and animal studies. Lymphocytic leukemia and colorectal cancer are two of the cancer types that have been studied in relationship to carrot polyacetylenes.

  Studies on the benefits of carrots for eye health have not usually focused on carrots themselves, but on carotenoids as a group of nutrients and carotenoid levels in the bloodstream. However, we have seen some small-scale studies in which participants with greater carrot consumption had lower rates of glaucoma than participants with little carrot intake. (The term "glaucoma" refers to a condition involving damage to the optic nerve that is often associated with excessive pressure inside of the eye). Glaucoma-lowering benefits in one study were associated with two weekly servings of carrots. We have also seen several animal studies on risk of cataracts and intake of carrot extracts. One of these studies identified a specific phytonutrient in carrots—geranyl acetate—as a substance likely to be involved in cataract protection.

  Over time, we expect to see more studies on humans and meal plans that include carrots, and we also expect to see a wide range of health benefits that extends across many body systems.

  Description

  The name "carrot" comes from the Greek word "karoton," whose first three letters (kar) are used to designate anything with a horn-like shape. (That horn-like shape, of course, refers to the taproot of the carrot that is the plant part we're most accustomed to consuming in the U.S.). The beta-carotene that is found in carrots was actually named for the carrot itself!

  Even though U.S. consumers are most familiar with carrots as root vegetables bright orange in color, an amazing variety of colors are found worldwide for this vegetable. Here is a short list of some of the more popular carrot varieties, categorized by color.

  • Orange Carrots
    • Scarlet Nantes (especially valued for its sweetness)
    • Danvers (often raised for processing)
    • Camden (often raised for processing)
    • Other popular varieties include Navajo, Sirkana, Top Cut and Inca
  • Purples Carrots
    • Indigo
    • Maroon
    • Purple Dragon
    • Cosmic Purple
    • Purple Haze
  • Yellow Carrots
    • Amarillo
    • Sunlite
    • Solar Yellow
    • Yellowstone
  • White Carrots
    • Creme De Lite
    • White Satin
    • Lunar White
  • Red Carrots
    • Atomic Red
    • Supreme Chateney
    • Red Samurai

    In science terms, carrots belong to the genus and species of plant known as Daucus carota. This genus/species is part of a much broader plant family traditionally known as the Umbelliferae, but more commonly referred to in research as the Apiaceae family. Included alongside of carrots in this plant family are vegetables like parsnips and celery, as well as herbs and spices like caraway, coriander, cyumin, dill, fennel, and parsley.

    History

    Carrots are native to large sections of the world's geography, including Africa, Asia, and Europe. They have become naturalized to many other parts of the world and are widely cultivated as a food crop. On a global basis, over 40 million tons of carrots are grown each year. Among all countries, China is the world's top carrot producer, growing about 45% of the world's total crop. Uzbekistan and the Russian Federation account for about 9% of the world's total crop, and the United States for about 3.5%. However, many other countries play an important role in the commercial production of carrots, including the Ukraine, Poland, the United Kingdom, Japan, Germany, Turkey, Italy, France, India, Canada, and Mexico.

    Within the United States, California is by far the largest carrot-producing states. Other states playing a major role in U.S. production include Michigan, Texas, Washington, and Wisconsin.

    U.S. consumers averaged about 5 pounds of carrots per person per year in 2014, or roughly 1/4 cup of carrots per week. Despite this relatively low intake, however, carrots served as the 6th most consumed vegetable in the U.S. (following potatoes, tomatoes, onions, head lettuce, and sweet corn).

    How to Select and Store

    Carrot roots should be firm, smooth, relatively straight and bright in color. The deeper the orange-color, the more beta-carotene is present in the carrot. Avoid carrots that are excessively cracked or forked as well as those that are limp or rubbery. In addition, if the carrots do not have their tops attached, look at the stem end and ensure that it is not darkly colored as this is also a sign of age. If the green tops are attached, they should be brightly colored, feathery and not wilted. Since the sugars are concentrated in the carrots' core, generally those with larger diameters will have a larger core and therefore be sweeter.

    At WHFoods, we encourage the purchase of certified organically grown foods, and carrots are no exception. Repeated research studies on organic foods as a group show that your likelihood of exposure to contaminants such as pesticides and heavy metals can be greatly reduced through the purchased of certified organic foods, including carrots. In many cases, you may be able to find a local organic grower who sells carrots but has not applied for formal organic certification either through the U.S. Department of Agriculture (USDA) or through a state agency. (Examples of states offering state-certified organic foods include California, New York, Oregon, Vermont, and Washington.) However, if you are shopping in a large supermarket, your most reliable source of organically grown carrots is very likely to be carrots that display the USDA organic logo.

    Carrots are hardy vegetables that will keep longer than many others if stored properly. The trick to preserving the freshness of carrot roots is to minimize the amount of moisture they lose. To do this, make sure to store them in the coolest part of the refrigerator in a plastic bag or wrapped in a paper towel, which will reduce the amount of condensation that is able to form. Loss of some nutrients in carrots—for example, its vitamin C content—is likely to be slowed down through refrigeration.

    They should be able to keep fresh for about two weeks. Carotenoids in carrots—including beta-carotene—tend to be well-retained if the carrots are properly stored. Carrots should be stored away from apples, pears, potatoes and other fruits and vegetables that produce ethylene gas since it may cause them to become more bitter in taste.

    If you purchase carrot roots with attached green tops, the tops should be cut off before storing in the refrigerator since they will cause the carrots to wilt prematurely as they pull moisture from the roots. While the tops can be stored in the refrigerator, kept moist by being wrapped in a damp paper, they should really be used soon after purchase since they are fragile and will quickly begin to wilt.

    Here is some background on why we recommend refrigerating carrots. Whenever food is stored, four basic factors affect its nutrient composition: exposure to air, exposure to light, exposure to heat, and length of time in storage. Vitamin C, vitamin B6, and carotenoids are good examples of nutrients highly susceptible to heat, and for this reason, their loss from food is very likely to be slowed down through refrigeration.

    Tips for Preparing and Cooking

    Tips for Preparing Carrots

    Wash carrot roots and gently scrub them with a vegetable brush right before eating. Unless the carrots are old, thick or not grown organically, it is not necessary to peel them. If they are not organically grown, we recommend peeling them to lower risk of exposure to unwanted pesticides or other contaminants. Depending upon the recipe or your personal preference, carrots can be left whole or julienned, grated, shredded or sliced into sticks or rounds.

    Carrots are delicious eaten raw or cooked. While heating can often damage phytonutrients in vegetables, the beta-carotene as found in carrots has been shown to be surprisingly heat-stable. Still, be careful not to overcook carrots if you want to your carrots to retain their maximum flavor and strong overall nutritional value. To avoid overcooking and its unwanted consequences, we recommend our Quick Steaming method described below.

    The Nutrient-Rich Way of Cooking Carrots

    Of all of the cooking methods we tried when cooking carrots, our favorite is Quick Steaming. Quick Steaming—similar to Quick Boiling and Healthy Sauté, our other recommended cooking methods—follows three basic cooking guidelines that are generally associated in food science research with improved nutrient retention. These three guidelines are: (1) minimal necessary heat exposure; (2) minimal necessary cooking duration; (3) minimal necessary food surface contact with cooking liquid.

    We think that Quick Steaming is a cooking method that gives carrots the greatest flavor. In fact, participants in a recent research study agreed with us. When study participants were asked to evaluate the flavor and overall acceptability of different carrot cooking methods, they significantly favored the flavor and overall acceptability of steamed carrots to boiled carrots. This preference was even expressed by participants who had always boiled carrots in their previous kitchen practices!

    To Quick Steam carrots, fill the bottom of the steamer with 2 inches of water and bring to a rapid boil. Slice carrots ¼-inch thick and steam for 5 minutes. Transfer to a bowl. For more flavor, toss carrots with our Mediterranean Dressing. (Looking for carrots with extra zing? Try our Carrots with Honey Mustard Sauce recipe.)

    How to Enjoy

    A Few Quick Serving Ideas

    • Shredded raw carrots and chopped carrot greens make great additions to salads.
    • Combine shredded carrots, beets and apples, and eat as a salad.
    • For quick, nutritious soup that can be served hot or cold, purée boiled carrots and potatoes in a blender or food processor, and add herbs and spices to taste.
    • Spiced carrot sticks are a flavorful variation on an old favorite at parties or at the dinner table. Soak carrot sticks in hot water spiced with cayenne, coriander seeds and salt. Allow to cool, drain and serve.

    WHFoods Recipes That Include Carrots

    • Asian Chicken Salad
    • Barley Mushroom Soup
    • Carrot Coconut Soup
    • Minestrone Surprise
    • Red Kidney Bean Soup with Lime Yogurt
    • Super Energy Kale Soup
    • 15-Minute Seared Tuna with Sage
    • Poached Halibut with Fennel and Cauliflower
    • Holiday Turkey with Rice Stuffing & Gravy with Fresh Herbs
    • Asian-Flavored Broccoli with Tofu
    • Braised Kidney Beans & Sweet Potato
    • Curried Lentils
    • Miso Stir-Fry
    • Moroccan Eggplant with Garbanzo Beans
    • Primavera Verde
    • Great Antipasto Salad
    • Super Carrot Raisin Salad
    • Carrot Cashew Paté
    • Carrots with Honey Mustard Sauce
    • Garlic Dip with Crudites
    • Minted Carrots with Pumpkin Seeds
    • Minted Green Peas & Carrots
    • Steamed Vegetable Medley

    If you'd like even more recipes and ways to prepare carrots the Nutrient-Rich Way, you may want to explore The World's Healthiest Foods book.

    Individual Concerns

    Carrots and Carotoderma

    Excessive consumption of carotene-rich foods may lead to a condition called carotoderma in which the palms or other skin develops a yellow or orange cast. This yellowing of the skin is presumably related to carotenemia, which is a term that refers to excessive levels of carotene in the blood. The health impact of carotenemia is not extensively researched. Eating or juicing high amounts of foods rich in carotene—including carrots—may result in body storage of excess amounts in the skin. If a person does develop carotenemia as a result of consuming very high amounts of beta-carotene through very high carrot intake, this condition typically disappears once consumption is greatly reduced. However, since we focus throughout our website on the pleasures and health benefits of the World's Healthiest Foods consumed in everyday amounts, we view this issue as an appropriate one for your healthcare provider rather than an issue involving your World's Healthiest Foods meal plan.

    Nutritional Profile

    Carrots are perhaps best known for their beta-carotene content. (The nutrient beta-carotene was actually named after the carrot!) While they can be an outstanding source of this phytonutrient, carrots actually contain a fascinating combination of phytonutrients, including other carotenoids (especially alpha-carotene and lutein); hydroxycinnamic acids (including caffeic, coumaric, ferulic); anthocyanins (in the case of purple and red carrots); and polyacetylenes (especially falcarinol and falcarindiol). Carrots are an excellent source of vitamin A (in the form of carotenoids). In addition, they are a very good source of biotin, vitamin K, dietary fiber, molybdenum, potassium, vitamin B6 and vitamin C. They are a good source of manganese, vitamin B3, vitamin B1, panthothenic acid, phosphorus, folate, copper, vitamin E and vitamin B2.

    Introduction to Food Rating System Chart

    In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

    Carrots, sliced, raw 1.00 cup 122.00 grams Calories: 50 GI: low
    Nutrient	Amount	DRI/DV (%)	Nutrient Density	World's Healthiest Foods Rating
    vitamin A	1019.07 mcg RAE	113	40.7	excellent
    biotin	6.10 mcg	20	7.3	very good
    vitamin K	16.10 mcg	18	6.4	very good
    molybdenum	6.10 mcg	14	4.9	very good
    fiber	3.42 g	12	4.4	very good
    vitamin B6	0.17 mg	10	3.6	very good
    vitamin C	7.20 mg	10	3.5	very good
    potassium	390.40 mg	8	3.0	good
    vitamin B3	1.20 mg	8	2.7	good
    manganese	0.17 mg	7	2.7	good
    vitamin B1	0.08 mg	7	2.4	good
    pantothenic acid	0.33 mg	7	2.4	good
    phosphorus	42.70 mg	6	2.2	good
    folate	23.18 mcg	6	2.1	good
    copper	0.05 mg	6	2.0	good
    vitamin E	0.81 mg (ATE)	5	1.9	good
    vitamin B2	0.07 mg	5	1.9	good

    World's Healthiest Foods Rating	Rule
    excellent	DRI/DV>=75% OR Density>=7.6 AND DRI/DV>=10%
    very good	DRI/DV>=50% OR Density>=3.4 AND DRI/DV>=5%
    good	DRI/DV>=25% OR Density>=1.5 AND DRI/DV>=2.5%

    In-Depth Nutritional Profile

    In addition to the nutrients highlighted in our ratings chart, here is an in-depth nutritional profile for Carrots. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.

    Carrots, sliced, raw (Note: "--" indicates data unavailable)
    1.00 cup (122.00 g)	GI: low
    BASIC MACRONUTRIENTS AND CALORIES
    nutrient	amount	DRI/DV (%)
    Protein	1.13 g	2
    Carbohydrates	11.69 g	5
    Fat - total	0.29 g	0
    Dietary Fiber	3.42 g	12
    Calories	50.02	3
    MACRONUTRIENT AND CALORIE DETAIL
    nutrient	amount	DRI/DV (%)
    Carbohydrate:
    Starch	-- g
    Total Sugars	5.78 g
    Monosaccharides	1.39 g
    Fructose	0.67 g
    Glucose	0.72 g
    Galactose	0.00 g
    Disaccharides	4.38 g
    Lactose	0.00 g
    Maltose	0.00 g
    Sucrose	4.38 g
    Soluble Fiber	1.43 g
    Insoluble Fiber	1.98 g
    Other Carbohydrates	2.49 g
    Fat:
    Monounsaturated Fat	0.02 g
    Polyunsaturated Fat	0.14 g
    Saturated Fat	0.05 g
    Trans Fat	0.00 g
    Calories from Fat	2.64
    Calories from Saturated Fat	0.41
    Calories from Trans Fat	0.00
    Cholesterol	0.00 mg
    Water	107.71 g
    MICRONUTRIENTS
    nutrient	amount	DRI/DV (%)
    Vitamins
    Water-Soluble Vitamins
    B-Complex Vitamins
    Vitamin B1	0.08 mg	7
    Vitamin B2	0.07 mg	5
    Vitamin B3	1.20 mg	8
    Vitamin B3 (Niacin Equivalents)	1.33 mg
    Vitamin B6	0.17 mg	10
    Vitamin B12	0.00 mcg	0
    Biotin	6.10 mcg	20
    Choline	10.74 mg	3
    Folate	23.18 mcg	6
    Folate (DFE)	23.18 mcg
    Folate (food)	23.18 mcg
    Pantothenic Acid	0.33 mg	7
    Vitamin C	7.20 mg	10
    Fat-Soluble Vitamins
    Vitamin A (Retinoids and Carotenoids)
    Vitamin A International Units (IU)	20381.32 IU
    Vitamin A mcg Retinol Activity Equivalents (RAE)	1019.07 mcg (RAE)	113
    Vitamin A mcg Retinol Equivalents (RE)	2038.13 mcg (RE)
    Retinol mcg Retinol Equivalents (RE)	0.00 mcg (RE)
    Carotenoid mcg Retinol Equivalents (RE)	2038.13 mcg (RE)
    Alpha-Carotene	4241.94 mcg
    Beta-Carotene	10107.70 mcg
    Beta-Carotene Equivalents	12228.67 mcg
    Cryptoxanthin	0.00 mcg
    Lutein and Zeaxanthin	312.32 mcg
    Lycopene	1.22 mcg
    Vitamin D
    Vitamin D International Units (IU)	0.00 IU	0
    Vitamin D mcg	0.00 mcg
    Vitamin E
    Vitamin E mg Alpha-Tocopherol Equivalents (ATE)	0.81 mg (ATE)	5
    Vitamin E International Units (IU)	1.20 IU
    Vitamin E mg	0.81 mg
    Vitamin K	16.10 mcg	18
    Minerals
    nutrient	amount	DRI/DV (%)
    Boron	315.16 mcg
    Calcium	40.26 mg	4
    Chloride	-- mg
    Chromium	0.49 mcg	1
    Copper	0.05 mg	6
    Fluoride	0.00 mg	0
    Iodine	-- mcg	--
    Iron	0.37 mg	2
    Magnesium	14.64 mg	3
    Manganese	0.17 mg	7
    Molybdenum	6.10 mcg	14
    Phosphorus	42.70 mg	6
    Potassium	390.40 mg	8
    Selenium	0.12 mcg	0
    Sodium	84.18 mg	6
    Zinc	0.29 mg	3
    INDIVIDUAL FATTY ACIDS
    nutrient	amount	DRI/DV (%)
    Omega-3 Fatty Acids	0.00 g	0
    Omega-6 Fatty Acids	0.14 g
    Monounsaturated Fats
    14:1 Myristoleic	0.00 g
    15:1 Pentadecenoic	0.00 g
    16:1 Palmitol	0.00 g
    17:1 Heptadecenoic	0.00 g
    18:1 Oleic	0.01 g
    20:1 Eicosenoic	0.00 g
    22:1 Erucic	0.00 g
    24:1 Nervonic	0.00 g
    Polyunsaturated Fatty Acids
    18:2 Linoleic	0.14 g
    18:2 Conjugated Linoleic (CLA)	-- g
    18:3 Linolenic	0.00 g
    18:4 Stearidonic	0.00 g
    20:3 Eicosatrienoic	0.00 g
    20:4 Arachidonic	0.00 g
    20:5 Eicosapentaenoic (EPA)	0.00 g
    22:5 Docosapentaenoic (DPA)	0.00 g
    22:6 Docosahexaenoic (DHA)	0.00 g
    Saturated Fatty Acids
    4:0 Butyric	0.00 g
    6:0 Caproic	0.00 g
    8:0 Caprylic	0.00 g
    10:0 Capric	0.00 g
    12:0 Lauric	0.00 g
    14:0 Myristic	0.00 g
    15:0 Pentadecanoic	0.00 g
    16:0 Palmitic	0.04 g
    17:0 Margaric	0.00 g
    18:0 Stearic	0.00 g
    20:0 Arachidic	0.00 g
    22:0 Behenate	0.00 g
    24:0 Lignoceric	0.00 g
    INDIVIDUAL AMINO ACIDS
    nutrient	amount	DRI/DV (%)
    Alanine	0.07 g
    Arginine	0.06 g
    Aspartic Acid	0.13 g
    Cysteine	0.05 g
    Glutamic Acid	0.24 g
    Glycine	0.03 g
    Histidine	0.03 g
    Isoleucine	0.05 g
    Leucine	0.07 g
    Lysine	0.07 g
    Methionine	0.01 g
    Phenylalanine	0.04 g
    Proline	0.04 g
    Serine	0.04 g
    Threonine	0.13 g
    Tryptophan	0.01 g
    Tyrosine	0.03 g
    Valine	0.05 g
    OTHER COMPONENTS
    nutrient	amount	DRI/DV (%)
    Ash	1.18 g
    Organic Acids (Total)	-- g
    Acetic Acid	-- g
    Citric Acid	-- g
    Lactic Acid	-- g
    Malic Acid	-- g
    Taurine	-- g
    Sugar Alcohols (Total)	-- g
    Glycerol	-- g
    Inositol	-- g
    Mannitol	-- g
    Sorbitol	-- g
    Xylitol	-- g
    Artificial Sweeteners (Total)	-- mg
    Aspartame	-- mg
    Saccharin	-- mg
    Alcohol	0.00 g
    Caffeine	0.00 mg
    Note: The nutrient profiles provided in this website are derived from The Food Processor, Version 10.12.0, ESHA Research, Salem, Oregon, USA. Among the 50,000+ food items in the master database and 163 nutritional components per item, specific nutrient values were frequently missing from any particular food item. We chose the designation "--" to represent those nutrients for which no value was included in this version of the database.

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