Comparing Nutrients in 14 ounces Powder No Sugar Added Cocoa Mix VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Powder No Sugar Added Cocoa Mix	16%	7%	77%
Carrots	8%	5%	87%

Macro Nutrients

	Powder No Sugar Added Cocoa Mix	Carrots	Recommended Dietary Allowance
Energy	51.6% 1496kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	22% 7.05g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	220% 285g	29.2% 38g	130g per day for Men 19-50 years
Sugars	206% 149g	26% 19g	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	NA	3% 2.2g	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	NA	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 14.2g	g per day for Men 19-50 years
Fiber	78.3% 29.8g	29.2% 11g	38g per day for Men 19-50 years
Protein	110% 61.5g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Powder No Sugar Added Cocoa Mix	Carrots	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	427% 5.56mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	304% 15.2mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.6μg	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	195% 4.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	26% 23.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder No Sugar Added Cocoa Mix	Carrots	Recommended Dietary Allowance
Calcium	229% 2286mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	322% 2.9mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	246% 19.7mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	197% 826mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	24.7% 0.57mg	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	506% 3544mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	315% 10724mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	122% 67μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	232% 3477mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	124% 13.7mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Powder No Sugar Added Cocoa Mix vs Carrots:

• Powder No Sugar Added Cocoa Mix has 4 times more Vitamin B1, 24.1 times more Vitamin B2, 14 times more Vitamin B5, 2.3 times more Vitamin B6 and more Vitamin B12 than Raw Carrots.
• While Raw Carrots contain 208.8 times more Vitamin A, 1.4 times more Vitamin B9, more Vitamin C, 16.5 times more Vitamin E and 18.9 times more Vitamin K than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix and Raw Carrots have similar amounts of Vitamin B3 per 14 oz.
• Both Powder No Sugar Added Cocoa Mix as well as Raw Carrots have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Powder No Sugar Added Cocoa Mix vs Carrots:

• Powder No Sugar Added Cocoa Mix has 17.5 times more Calcium, 16.2 times more Copper, 16.5 times more Iron, 17.3 times more Magnesium, 4.7 times more Manganese, 25.5 times more Phosphorus, 8.4 times more Potassium, 169 times more Selenium, 12.7 times more Sodium and 14.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 26 times more Water than Powder No Sugar Added Cocoa Mix.

Comparison of macro-nutrients per 14 ounces:

• Powder No Sugar Added Cocoa Mix has 9.2 times more Energy, 12.5 times more Fat, 55.5 times more Saturated Fat, 7.5 times more Carbohydrate, 7.9 times more Sugars, 2.7 times more Fiber and 16.7 times more Protein than Raw Carrots.
• Both Powder No Sugar Added Cocoa Mix as well as Raw Carrots have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.