Carrots are fat-free, cholesterol free and low in sodium. According to the USDA, one medium-sized carrot has 25 calories and contains 5.8 g of carbohydrate. A medium-sized carrot has about 7 percent of the recommended daily value of fiber for a 2,000 calorie diet.
Vitamin A
Carrots are widely known for their role in promoting healthy vision. This is because the vegetable contains high amounts of vitamin A. One medium-sized carrot contains 509 mcg RAE (retinol activity equivalents) vitamin A. The daily recommended allowance of vitamin A is 700 mcg RAE for women and 900 mcg RAE for men.
Vitamin C
Carrots are a good source of vitamin C. A medium-sized carrot has 3.6 mg of ascorbic acid, or vitamin C. Healthy adults are advised to consume between 75 and 90 mg of vitamin C daily. Smokers should plan to take in an additional 35 mg of vitamin C per day, according to the text "Understanding Nutrition, 11th Edition." Adequate vitamin C contributes to healthy connective tissue.
Vitamin K
Vitamin K serves as a cofactor in the enzymatic biochemical reactions that lead to the production of blood clotting proteins in the liver. A medium-sized carrot has about 8.1 mcg of vitamin K in it. Healthy adults are advised to get between 90 and 120 mcg of vitamin K daily.
Potassium
Potassium is an important mineral that contributes to the maintenance of a wide variety of physiological functions. It is essential for a regular heartbeat, impulsive transmission throughout the nervous system and electrolytic fluid balance. There are 195 mg of potassium in a medium-sized carrot. This is equivalent to about 6 percent of the recommended daily value.
Phosphorus
Phosphorus is a mineral that contributes to the structure and function of virtually all cells and their components. It is important for bone health and DNA replication. Adults are advised to get about 700 mg of phosphorus per day. One medium-sized carrot has 21 mg of phosphorus.
Magnesium
Magnesium is a mineral that contributes to healthy bones and the metabolism of energy from carbohydrates and other food sources. Healthy adults should get about 250 mg of magnesium daily. One medium-sized carrot contains about 7 mg of magnesium.
References
- USDA Nutrient Data Laboratory
- "Understanding Nutrition, 11th Edition"; Ellie Whitney and Shoron Rody Rolfes; 2007
- JuicingForHealth.com Carrot
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