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Best Morning Workout for Men & Girls


Hi Guys, Welcome to Your Gym Guides, In this Fitness Article we will discuss and know some of the best Morning workout that every one should keep practice as their daily routine.

Morning workout are one of the best time and most beneficial and effective routine for most of men and women, That is why i have listed  some of my favorite morning workout that will keep you mentally fit and healthy.

Best Morning Workout for men – 5 Quick Workouts

  1. 50 Jumping jacks
  2. 40 Body squats
  3. 30 Push ups
  4. 20 Mountain climbers
  5. 10 Burpees

Perform this above Exercises for more sets, Eg: Repeat the above workout sets for three sets in total

Do all 5 exercises without a rest, take a minute rest, then get going with your second set.

It literally shouldn’t take more than 10 or 15 minutes, so it’s perfect for busy men.

1. Jumping jacks

Jumping-Jacks worm up

2. Body squats

squat exercise full body workout at home
Squats Exercise

3. Push ups

upper chest workout pushups
upper chest workout pushups

4. Mountain climbers


5. Burpees

burpees cardiovascular exercise workout
burpees cardiovascular exercise workout



The Above mentained workout you do not need to find and perfect place or going to the gym etc

literally you just need to get up daily and start off with a quick and the most effective workout, that to all at your Home.

If it’s not Raining outside then go out and perform your morning workout at it will not be Hot Sunny and Otherwise you can also perform above workout inside your house.

The most people give many excuses by saying “I don’t get time from office work” or “I can’t afford to purchase Gym equipment”.

Just get up and start your workout for healthy and fit life.

is it safe to go to gym now? during Coronavirus | COVID-19

Hi Guys, Welcome to Your Gym Guides, In this Article we will discuss weather its safe to go to gym during coronavirus.

Is it safe to go to gym now? during Coronavirus | COVID-19

Going Exercises is a best practice for a good physical and mental health, but now due to coronavirus many Gym Lover are not able to go do gym in lockdown period, and we have heard that gym are going to be reopened in some countries, is it safe to go to the gym?. I would recommend not to go to gym so soon because covid 19 cases are been increasing day by day, and doing gym workout exercise by going to gym where many other people gather then could be more chances of getting infected easily.

How to stop spreading coronavirus?

Here are some Tips to follow of you are going to gym to workout

Take your own risk

On teams of current situation and medical condition, there is no proper vaccine available, and your are one of them who gets infected easily( low immune system ) then its save for you to workout at home through your bodyweight or do yoga.

The People with age 65+ are at higher risk of getting infected, according to the Centers for Disease Control and Prevention.

Some people who are has diabetes, heart or lung disease are highly recommended to stay a home.

Find alternative way alternative way for working out 

Gym is not the only place wher you can perform perfect workout, Gym workout can also be do at house,

You can Create your own Dumbells and barbells  with cement.

Here is a video

Pay attention to air flow

Go to gym only if your gym has open windows that can take out all the people body heat outside the window.

Make sure your gym have more open space so that you can keep social distance from the people in the gym.

Don’t talk or touch any people in the gym, becz if in chance if the person is infected and his breath touches you, then there are many chances of getting infected.

Should I wear a mask in GYM?

Many people say it’s is best to keep wearing mask whenever you go out for shoping or market and as much as posible in the gym, but of course while doing exercises it is not possible to keep wearing mask continously as it will hold you breathing and is is difficult to keep the mask on.

And while many gyms recommend masks, most don’t require them.

So due to breathing problem, i recommend not to go to gym as it is completly not safe to keep wearing mask during your workout.

10 Tips for Successful Weight Loss

Hi Guys, Welcome to Your Gym Guides, In this Fitness Articles we will learn about 10 tips for successful weight Loss.

10 Tips for Weight Loss


Getting Breakfast at perfect time will help to boost metabolism, High Nutrients Diet breakfast is very much essential for brain functionality and active and if you skip you breakfast then this might result into overeating throughout the day .

food for breakfast in india
food for breakfast in india


Everyone should drink atleast 3 liter of water per day to keep himself hydrated throught  out the day.

drink more water
drink more water


Ignore Shopping for junk or fast food like Packed food Products, Like Potato Chips and any kind of Oily food.


Never skip your Exercises, be physically active and perform your daily workout, by performing regular body weight exercises this will also improve your mental health.

skipping cardiovascular exercises
skipping cardiovascular exercises


Don’t be always average, i means to say don’t make limited goals for example : don’t focus of limited number of workout sets, ( i will perform 20 pushups of 3 sets, don’t keep this limit).

Just you need to push yourself out of the limit.

5 day split workout for men to gain muscle massss
5 day split workout for men to gain muscle massss


One should atleast sleep for more then 8 hours per day.

sleeping bodybuilder boost testostorane


Only takes less then 30 minutes in the sun to get your body generate the vitamin D.


Yes, Fat is very important the essential fat percentage and for men normal fat is 8-18% and 21-32% in women

How to remove excess fat from the body
How to remove excess fat from the body

Always maintain the fat % as mentained above.


Keep a day, on which day you can eat all of your favorite food and other remaining days you will follow your stricts diet.

potato chips unhealthy processed food
potato chips unhealthy processed food


And very much important in your life is that always have a big smile on your face for faster weight loss result.

Here are some fat loss and weight articles

8 Effective Ways to Reduce Tummy Fat Without Exercise.

How to remove excess fat from the body?

Weight Loss Meal Plan healthy fat food to get lean body in just 4 weeks

Weight Loss with 3 easy tips

30 minutes cardio exercises at home best workout for weight loss


Egg White vs Whole Egg protein


Hi Guysm Welcome to Your Gym Guides, In this Fitness Blog Post we will check how much protein do we get after comsuming whole egg and only egg white, i.e egg white vs whole egg.

Egg white vs whole egg

What is Egg White?

Egg white is the clear liquid contained within an egg.

egg white protein

A Egg White Protien – nutrition value

Calories 17
% Daily Value*
Total Fat 0.1 g 0%
Saturated fat 0 g 0%
Polyunsaturated fat 0 g
Monounsaturated fat 0 g
Cholesterol 0 mg 0%
Sodium 54.8 mg 2%
Potassium 53.8 mg 1%
Total Carbohydrate 0.2 g 0%
Dietary fiber 0 g 0%
Sugar 0.2 g
Protein 3.6 g 7%
Vitamin A 0% Vitamin C 0%
Calcium 0% Iron 0%
Vitamin D 0% Vitamin B-6 0%
Cobalamin 0% Magnesium 0%


Whole Egg protien – nutrition value

whole egg protein

Calories 78
% Daily Value*
Total Fat 5 g 7%
Saturated fat 1.6 g 8%
Polyunsaturated fat 0.7 g
Monounsaturated fat 2 g
Cholesterol 186.5 mg 62%
Sodium 62 mg 2%
Potassium 63 mg 1%
Total Carbohydrate 0.6 g 0%
Dietary fiber 0 g 0%
Sugar 0.6 g
Protein 6 g 12%
Vitamin A 5% Vitamin C 0%
Calcium 2% Iron 3%
Vitamin D 10% Vitamin B-6 5%


How to make Egg white protein powder supplement at home?

How to make egg protein powder supplement at home, this can save lot’s of money that you waste buying branded supplement

Check out this post to make you own egg protein powder at home

How to make Egg white protein powder supplement at home?

Boiled egg diet loss weight upto 6 – 9 kgs in just 2 weeks

Are you struggling to lose weight? Well, don’t worry we have the special egg diet to loss weight  for you that will help you lose up to 15 – 20 pounds ( i.e  6 – 9 kgs  ) in just 2 weeks.

Check out below post now

boiled egg diet loss weight upto 6 – 9 kgs in just 2 weeks

How many eggs a day should i eat for muscle building

Are eggs healthy or not? This Blog on eggs is your one-stop shop for everything you need to know about eggs. More specifically eggs and overall health. So often I get asked by my clients alike – How many eggs should I eat a day?

Check out below post now

How many eggs a day should i eat for muscle building


3 Best Morning Workout Sets at Home that willl all day energy

Morning workouts are probable the most beneficial and sensible exercising routines for most of us men. That’s why i’ve put together some of my favorite morning exercises that you may break out earlier than getting started with your day.

Daily Workout in the morning is the most important work of any body to start a healthy and fresh day.

Working out and treating the workout the right way, you can easily get success and morning workouts will make your days more productive.

Daily Morning workout will make you day and you will feel fresh all do long.

Benefits of morning workout

Do you know that there are many benefits that happens to your body if you do daily early morning workout: These includes:

  • Boost your energy throughout the day
  • you become more alert and more productive in you daily activity.
  • morning exercises wil make you feel more accomplishment,
  • you will be few steps closer to ready you desired fitness modeling goals

Here are 3 top morning workout that i follow per day

Keep reading.


  1. 30 PushUps
  2. 50 jumping jack
  3. 40 body weight Squats
  4. 20 Mountain Climber

Perform this morning workout #1 with only 1 sets is enough

Rest for 3 min


  1. 20 PushUps
  2. 20 Body Weight Squats
  3. 60 Sec Plank
  4. 50 high knees

Perform this workout #2 with only 1 sets.

Rest for 3 min


  1. 20 Burpees
  2. 20 pushups
  3. 40 body squats


upper chest workout pushups
upper chest workout pushups

Burpees workout

burpees cardiovascular exercise workout
burpees cardiovascular exercise workout

Body Weight Squats

arnold body weight squats


elbow plank 6 packs


Daily Morning workout can be done in home itself, you do not need to go to te gym to perform this 3 morning workout.

The common excuses of “I have no time” or “I have no money” really have no place for us.

All About Sangram Chougule bodybuilder – height, weight , age etc

Sangram Chougule is one of the Best Indian Bodybuilder from Kolhapur, Maharashtra, and Currently settled in Pune from his furture bodybuilding career..!

sangram chougule image with his dog

Sangram Babar Chougule is born in a small village of Kolhapur,Maharashtra, To achieve this dream of becoming a best bodybuilder of India he has faced many hardships to achieve his desired dreams as bodybuilder model.

Every year he workout harder to train himself followed strict healthy diet plans that helped him to gain more muscles mass and improve his Intensity.

Sangram Chougule Bodybuilding achievement

He won his First Bodybuilder Title as Mr. Maharastra Shree  the year 2009 which gave me a Boosted motivation towords bodybuilding career.

He also won the title of Mr. Universe at the WBPF World Championship[4] in 2012 and 2014 in the 85 kg category.

Sangram won the Mr. India title six times and Mr. Maharashtra five times.

Here is a Picture of his Bodybuilding Achievement

sangram chougule bodybuilding achievement


Sangram Chougule Height, Age, Weight and Date of Birth

India’s Best Bodybuilder Sangram Chougule Date of birth is 28-dec-1979, and if we calculate sangram chougule age it’s 41 running, His height is  5 ft 8 in (1.73 m).

Sangram Chouhule Personal details:
Sangram Chougule

28 December 1979 (age 40)
Kolhapur, India

Citizenship Indian
Height 5 ft 8 in (1.73 m)[2]
Website Official website
Nickname(s) Sangram

What Sangram Chougule does other then Bodybuilding

Sangram Chougule have many Hobbies like Reading, Acting & Modeling. Sangram is Engineering graduate who quit his daily 9 to 5  job to follow his passion. Sangram follows a strict diet plan and spends 4 to 5 hours in the gym and also follows yoga for body balancing. Sangram gained polarity for his winning as Mr.India and Mr Universe title in 2012 and 2014.

Sangram Chougule Fan base

Sangram Chougule has his own Youtube channe with subscribers of 300K where he keep updating his workout technique and his daily deit plans for his upcoming competitions on all his social medias that he handles.

Instagram : 873K Followers

Facebook :  700K Followers

Youtube : 300K Followers

So follow Him Now is you are GYM LOVER

Sangram Chougule Gym

He owns a gym by name Physc Gym Founded in July 2012. Link Here

Physc Gym Video



Arnold Schwarzenegger Shares His Home Workout On His Instagram


Hi Guys, Welcome to Your Gym Guides, In this blog post we will check out Arnold Schwarzenegger home workout that Arnold has shared in his Instagram id.

All about Arnold Schwarzenegger 

Arnold Schwarzenegger Shares His Home Workout On His Instagram




All Image/photos are from @schwarzenegger Instagram.

arnold pushups tips

Schwarzenegger’s push-ups how to: Arnold says : Begin the push-ups exercises with your hands and knees, keep your palms flat on the ground floor or a yoga mat, keep your shoulder – width apart. then Keep the legs extended behind you, so your body forms a straight line from the top of your head. Then lower your bd=ody and bend your arms and keep your chin or nose kindly touching the ground. After getting back to your pushup position. Schwarzenegger have suggested total numbers of pushup 100 per day, with reps of 25 or more per sets.

Bent-leg raises



arnold bent leg raise

Schwarzenegger’s Bent Leg Raise exercise:   Start the bent leg raise exericise by lie on your back, palms facing downwords, Bend your knees so that both of your legs makes a 90 degree angles, Bring your chin up to your chest and curls up. Extend your legs until they’re are completely straight, then come back to your starting position as shown by Arnold Sir in above image. this  exercies will also hit the abdominal muscles, Do this leg raise exercise of 3 sets of 25 reps each set.

Bent-over twists



Bent-over twists arnold

Arnold Suggest 3 sets of 25 reps each.

Start this exercise by keeping you feet wider. Hold a rod or any pipe behind your headm the pipe or rod should be width more then you shoulder. Bend over and keep twisting from left arm to your right foor and then repeat the same on the other side i.e from right arms to your left foot.

Body Weight Squats



arnold body weight squats

To perform the body weight quotes, Arnold Schwarzenegger position his legs on top of a wooden plate and continue the squats down until hips are below the knees the return back to the starting standing position. Arnold Suggest  3 sets of squats with 25 – 50 reps each set.

Calf raises


 arnold Calf raises

This exercise will effect leg calf, Start this exercise by keeping an wodden height on the ground and keep you one leg half portion on the wodden plate, then simple raise you legs up and come do back to the starting position but slightly downwords perform this exercise with 3 sets of of 20 to 30 reps each eat.

Check out this Arnold Schwarzenegger top secret Protein shake at home

Arnold Schwarzenegger top secret protein shake

How to Stop spreading Coronavirus? How to build immunity system ?

Hi Guys, Welcome to Your Gym Guides, In this Article we will discuss on how can you be protected from corona virus and how to stop spreading coronavirus

The Best Ways to be protected against Corona virus :


boost your immunity system

How to build a Strong immunity system ?

1) Eat only fresh food.

2) Always consume  food that are completly hygienic.

3) Every Person in this earth should get adequate sleep rest of atleast 6 – 8.

4) If you feel you are not feeling well currently then kindly its safe staying at home and take a good quality of rest.I mean to say that Give good rest to the body.

5) If you are fit and healthy that do any regular exercise for atleast 30 min daily this will seriously boost your immunity system.

6) Please Avoid all the branded packaged food products as it contain many artificial colors and many harmfull preservatives – in short be away that comes with tag ( ready to eat), this is the main reason why this generation kids are with low immuntity strength..and even this kinds of food products keeps on getting  you sick ).

7) If you have bad habits like smoking, chewing tobacco, or consuming lots of alcohols then you need to stop this bad habits..

8) Office work is important but the more important in life is staying fit and healthy, so atleast for 30 minutes a day be in sunlight.

Check out this post 8 Tips to Improve Your Body’s Immune System Click here

How to Stop spreading Coronavirus?

WHO (World Health Organization) says that there’s currently no vaccine to prevent coronavirus disease (COVID-19).
So you can protect yourself and help WHO to prevent the spreading of coronavirus : By this simple steps:
  1. Keep washing your hands regularly every 1 hours or when you touch anything or meet some one.
  2. If you have cough or sneeze always cover your mouth and nose with tissue or elbow before the action.
  3. Keep people away from you who are  in unwell condition.
  4. Stay at home(janta curfew) self-isolate from others if you are feeling unwell.
  1. Don’t Touch you nose, eyes or mouth if you think you are not clean enough.



Hi Guys, Welcome to your gym guides, In this Blog post we will discuss on best Veg food that are high in protein per 100gm.

Food List with High Protein


Green Peas is best source of nutrients, Green peas promotes minerals,vitamins,antioxident and phytonutrients. every 100gm of green peas has just 81 calories and with no cholesterols which is the best thing in peas. It also clears 67% of daily requirement of vitamin-c, 21% of K1 and in addition to folates, peas provide good source of B-complex vitamin which are such as thiamin, niacin and pantothenic acid. Further Green Pean are also rich source of  calcium,iron,zinc ,manganese and copper.

green peas


Goju Berries are very tasty to eat and are also the good source of vitamins and minerals that includes :

  • vitamin C
  • fiber
  • iron
  • vitamin A
  • zinc
  • antioxidants


The nutritional value of buckwheat is considerably higher than that of many other grains. The nutrition facts for 3.5 ounces (100 grams) of raw buckwheat.

100gm servings.

  • Calories: 343
  • Water: 10%
  • Protein: 10- 13.3 grams
  • Carbs: 71.5 grams
  • Sugar: 0 grams
  • Fiber: 10 grams
  • Fat: 3.4 grams


TOFU 12g

Tofu is the higest recommended veg source of protein as it contains all the essential amino acids that your body needs to build muscles.

Tofu also give you good source of fats,carbs and many othe vitamins and minerals that your body needs

100gm servings.

  • Protein: 8 grams
  • Carbs: 2 grams
  • Fiber: 1 gram
  • Fat: 4 grams
  • Manganese: 31%
  • Calcium: 20%
  • Selenium: 14%
  • Phosphorus: 12%
  • Copper: 11%
  • Magnesium: 9%
  • Iron: 9%
  • Zinc: 6%

tofu saled


Quinoa is a flowering plant in the amaranth family, Quinoa is a grain crop that is grown for its edible seeds.

This is the nutrient content in 1 cup (100 grams) of cooked quinoa:

  • Protein: 8 grams.
  • Fiber: 5 grams.
  • Manganese: 58%
  • Magnesium: 30%
  • Phosphorus: 28%
  • Folate: 19%
  • Copper: 18%
  • Iron: 15%
  • Zinc: 13%
  • Potassium 9%


Wild Rice Nutrient value per 100 gm

  • Calories: 101
  • Carbs: 21 grams
  • Protein: 4 grams
  • Fiber: 2 grams
  • Vitamin B6: 7%
  • Folate: 6%
  • Magnesium: 8%
  • Phosphorus: 8%
  • Zinc: 9%
  • Copper: 6%
  • Manganese: 14%



  • Fiber: 11 grams.
  • Protein: 4 grams.
  • Fat: 9 grams
  • Calcium: 18%
  • Manganese: 30%
  • Magnesium: 30%
  • Phosphorus: 27%
  • Its also have some amt of vitamin B3, potassium ,vitamin B1 and many more

OATS 15g

Oats are usually consumed as a morning breakfast of a oatmeal, According to research, we have found that Oats are very benefit for health.

Oats high in fibre carb for muscle gain
Oats high in fibre carb for muscle gain

Nutrient value per 100 gm

  • 51 % of the daily recommended intake of thiamine
  • 8 % riboflavin
  • 5 % niacin
  • 6 % vitamin B6
  • 14 % folate
  • 13 % pantothenic acid
  • 26 % iron
  • 44 %magnesium
  • 52% phosphorus
  • 12 % potassium
  • 26 %zinc
  • 31 % copper
  • 246 %  manganese


Cashews have a buttery, sweet, and salty taste

  • Calories: 157
  • Carbs: 9.2 grams
  • Protein: 5-10gm
  • Fiber: 2 grams
  • Fat : 12 gm
  • Vitamin E: 0.3g
  • Folate: 6%
  • Magnesium: 83 mg
  • Phosphorus: 187 mg
  • Zinc: 9%
  • Copper: 6%
  • Manganese: 14%



Check out this post about flax seeds

  • Calories: 37
  • Protein: 1.3 grams
  • Carbs: 2 grams
  • Fiber: 1.9 grams
  • Total fat: 3 grams
  • Saturated fat: 0.3 grams
  • Monounsaturated fat: 0.5 grams
  • Polyunsaturated fat: 2.0 grams
  • Omega-3 fatty acids: 1,597 mg
  • Vitamin B1: 8% of the RDI
  • Vitamin B6: 2% of the RDI
  • Folate: 2% of the RDI
  • Calcium: 2% of the RDI
  • Iron: 2% of the RDI
  • Magnesium: 7% of the RDI
  • Phosphorus: 4% of the RDI
  • Potassium: 2% of the RDI

flax-seeds-alsi- weight-loss


It is worth noting that about twenty to twenty five grams of protein is found in hundred grams of almonds. Anyway, consuming almonds is very beneficial for your body. If you want to soak almonds, you can also soak it.

  • Fiber: 3.5 grams
  • Protein: 6 grams
  • Fat: 14 grams (9 of which are monounsaturated)
  • Vitamin E: 37%
  • Manganese: 32%
  • Magnesium: 20%
  • It have quite best in copper and vitamin B2



This veg protein source are very cheap and every one come efford it. Beans are also low  in fat and high in protein , fibre and rich vitamins and minerals.

Nutritional value of kidney beans


The first name in this list is Peanut. You would be surprised to know that twenty-four grams of protein is found in 100 grams of groundnut. So if possible, eat peanuts once a day.

There it comes in action, Peanut butter is one of my best source of protein i consume when i wish for protein rich vegetarian food.

Calories 567
% Daily Value*
Total Fat 49 g 75%
Saturated fat 7 g 35%
Polyunsaturated fat 16 g
Monounsaturated fat 24 g
Cholesterol 0 mg 0%
Sodium 18 mg 0%
Potassium 705 mg 20%
Total Carbohydrate 16 g 5%
Dietary fiber 9 g 36%
Sugar 4 g
Protein 26 g 52%
Vitamin A 0% Vitamin C 0%
Calcium 9% Iron 25%
Vitamin D 0% Vitamin B-6 15%
Cobalamin 0% Magnesium 42%



Pumpkin seeds are known as a good source of antioxidentsm zinc, magnesium and fatty acids. An animal studies have shown that pumpkin seed oils will help use in reducing high blood pressurs and pumpkin are also good for people with high cholesterol levels. and even pumpkin seeds  reduce the chance of heart attacks.


  • Fiber: 1.7 grams
  • Carbs: 5 grams
  • Protein: 7 grams
  • Fat: 13 grams (6 of which are omega-6s)
  • Vitamin K: 18%
  • Phosphorus: 33%
  • Manganese: 42%
  • Magnesium: 37%
  • Iron: 23%
  • Zinc: 14%
  • Copper: 19%


Soybeans are high in protein and a decent source of both carbs and fat. They are a rich source of various vitamins, minerals, and beneficial plant compounds, such as isoflavones.

Soy contains compounds called phytoestrogens, which is basically a version of  Female sex  hormone “ESTROGEN”  ,  but – Dont worry about  Soybean phytoestrigens , those phytoestrogens do not act like estrogen in the male body. daily consuming about 100 gm of soybean does not increase ESTROGEN ,There’s ample evidence that soy doesn’t reduce Testosterone Levels or ruin muscle mass.


Nutritional value of SoyBeans

Amount Per 

Calories 446
% Daily Value*
Total Fat 20 g 30%
Saturated fat 2.9 g 14%
Polyunsaturated fat 11 g
Monounsaturated fat 4.4 g
Cholesterol 0 mg 0%
Sodium 2 mg 0%
Potassium 1797 mg 51%
Total Carbohydrate 30 g 10%
Dietary fiber 9 g 36%
Sugar 7 g
Protein 36 g 72%
Vitamin A 0% Vitamin C 10%
Calcium 27% Iron 87%
Vitamin D 0% Vitamin B-6 20%
Cobalamin 0% Magnesium 70%

Benefits of Carrots – 5 Best Results of eating carrots every day

Hi Guys, Welcome to Proto Coders Point. Benefits of Carrots

Carrots are very beneficial for your body as they have good source of beta carotene,fibre and many other nutrients like Vitamin K1,potassium,antixidants.


Super Carrots animated image
Super Carrots animated image

1. Carrots required for eyes:

Vitamin A is found in plenty in carrots, which is very important for our eyes. Regular carrot intake can reduce eye problems.

2. Make the skin beautiful:

Want smooth and beautiful skin without any spots on your skin, then you need to consume carrots daily it will help you to get as your desired,

Consuming 1 carrots a day improved the skin quality,

3. Keeps you stomoch clean

and also the carrots keeps your stomoch clean and healthy, which does not cause problems like pimples.

4. Eliminate anemia:

A person has anemia, his always asked to consume carrots because carrots will help you in getting rid of this problem.

Consumption of carrots removes blood loss, along with it also keeps the body alive, so regular intake of carrots is very beneficial.

5. Carrot, a medicine for many diseases:

It is a panacea treatment for many diseases. It is believed that its use can relieve arthritis, jaundice and indigestion.

Nutrition Facts
This Below nutrients value is from google 

Amount Per 1

Calories 41
% Daily Value*
Total Fat 0.2 g 0%
Saturated fat 0 g 0%
Polyunsaturated fat 0.1 g
Monounsaturated fat 0 g
Trans fat 0 g
Cholesterol 0 mg 0%
Sodium 69 mg 2%
Potassium 320 mg 9%
Total Carbohydrate 10 g 3%
Dietary fiber 2.8 g 11%
Sugar 4.7 g
Protein 0.9 g 1%
Vitamin A 334% Vitamin C 9%
Calcium 3% Iron 1%
Vitamin D 0% Vitamin B-6 5%
Cobalamin 0% Magnesium 3%


refered contents from https://www.healthline.com/nutrition/foods/carrots

benefits of carrots