Comparing Nutrients in 14 ounces Powder Cocoa Mix VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Powder Cocoa Mix	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	54.5% 1580kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	29.5% 9.43g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 332g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	359% 260g	13.5% 9.76g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	38.6% 14.7g	19% 7.14g	38g per day for Men 19-50 years
Protein	47.3% 26.5g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.8% 0.38mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.33mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71% 3.54mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.95% 24μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58% 1.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	8.8% 7.94mg	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	5.03% 0.75mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	52.8% 528mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	126% 1.14mg	45.4% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	59% 4.72mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	78.4% 329mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	46.4% 1.07mg	77.7% 1.8mg	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	179% 1250mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	83% 2826mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	133% 2000mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Powder Cocoa Mix vs Canned Carrots with Liquids and Salt:

• Powder Cocoa Mix has 5.1 times more Vitamin B1, 20.9 times more Vitamin B2, 1.4 times more Vitamin B3, 6.4 times more Vitamin B5 and more Vitamin B12 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 613 times more Vitamin A, 1.3 times more Vitamin B9, 10 times more Vitamin C, 3.8 times more Vitamin E and 10.9 times more Vitamin K than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B6 per 14 oz.
• Both Powder Cocoa Mix as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Powder Cocoa Mix vs Canned Carrots with Liquids and Salt:

• Powder Cocoa Mix has 4.3 times more Calcium, 2.8 times more Copper, 2.3 times more Iron, 9.2 times more Magnesium, 15.8 times more Phosphorus, 4.1 times more Potassium, 12.5 times more Selenium, 2.1 times more Sodium and 5 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.7 times more Manganese and 62 times more Water than Powder Cocoa Mix.

Comparison of macro-nutrients per 14 ounces:

• Powder Cocoa Mix has 17.3 times more Energy, 28.6 times more Fat, 95.1 times more Saturated Fat, 15.6 times more Carbohydrate, 26.6 times more Sugars, 2.1 times more Fiber and 11.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Powder Cocoa Mix as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.