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Fresh Carrots

Naturally sugary, delicious and crunchy, carrots are healthy additions you can make to the vegetable list of your diet. Indeed, these root vegetables come with wholesome health benefiting compounds such as beta-carotenes, falcarinol, vitamin A, minerals and anti-oxidants in ample amounts.

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Botanical name: Daucus carota subsp. sativus:

Is a root vegetable, usually orange in colour, though purple, black, red, white, and yellow varieties exist. When fresh it has a crisp texture. The most commonly eaten part of a carrot is a taproot, although the greens are sometimes eaten as well.  It is also a good source of Thiamin, Niacin, Vitamin B6, Folate and Manganese, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K and Potassium.

 

PrincipleNutrient ValuePercentage of RDA
Energy 41 Kcal 2%
Carbohydrates 9.58 g 7%
Protein 0.93 g 1.5%
Total Fat 0.24 g 1%
Cholesterol 0 mg 0%
Dietary Fiber 2.8 g 7%
Vitamins  
Folates 19 µg 5%
Niacin 0.983 mg 6%
Pantothenic acid 0.273 mg 5.5%
Pyridoxine 0.138 mg 10%
Riboflavin 0.058 mg 4%
Thiamin 0.066 mg 6%
Vitamin A 16706 IU 557%
Vitamin C 5.9 mg 10%
Vitamin K 13.2 µg 11%
Electrolytes  
Sodium 69 mg 4.5%
Potassium 320 mg 6.5%
Minerals  
Calcium 33 mg 3%
Copper 0.045 mg 5%
Iron 0.30 mg 4%
Magnesium 12 mg 3%
Manganese 0.143 mg 6%
Phosphorus 35 mg 5%
Selenium 0.1 µg <1%
Zinc 0.24 mg 2%
Phyto-nutrients  
Carotene-a 3427 µg --
Carotene-ß 8285 µg --
Crypto-xanthin-ß 0 µg --
Lutein-zeaxanthin 256 µg --

Source: http://www.nutrition-and-you.com/carrots.html

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