Comparing Nutrients in 14 ounces Powder Cocoa Mix VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Powder Cocoa Mix	Frozen Carrots	Recommended Dietary Allowance
Energy	54.5% 1580kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	29.5% 9.43g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	5.77% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 332g	24% 31.4g	130g per day for Men 19-50 years
Sugars	359% 260g	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	1.7% 1.23g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	34.5% 13g	38g per day for Men 19-50 years
Protein	47.3% 26.5g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	313% 2818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.8% 0.38mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.33mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71% 3.54mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	29% 0.38mg	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	9.92% 39.7μg	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	11% 9.92mg	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	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Frozen Carrots	Recommended Dietary Allowance
Calcium	52.8% 528mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	126% 1.14mg	32.6% 0.29mg	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	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	78.4% 329mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	46.4% 1.07mg	29.5% 0.68mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	83% 2826mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	133% 2000mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Powder Cocoa Mix VS Frozen Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Powder Cocoa Mix versus 14 oz of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Powder Cocoa Mix vs Frozen Carrots:

• 14 ounces of Powder Cocoa Mix have 2.2 times more Vitamin B1, 15.3 times more Vitamin B2, 1.3 times more Vitamin B3, 4.8 times more Vitamin B5 and more Vitamin B12 than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 710 times more Vitamin A, 1.7 times more Vitamin B9, 12.5 times more Vitamin C, 3 times more Vitamin E and 19.6 times more Vitamin K than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Frozen Carrots provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Powder Cocoa Mix have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• 14 ounces of Frozen Carrots have insufficient amounts of Vitamin B12
• Both Powder Cocoa Mix as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Powder Cocoa Mix vs Frozen Carrots:

• 14 ounces of Powder Cocoa Mix have 3.7 times more Calcium, 3.9 times more Copper, 2.7 times more Iron, 6.9 times more Magnesium, 1.6 times more Manganese, 9.5 times more Phosphorus, 3 times more Potassium, 7.1 times more Selenium, 7.4 times more Sodium and 4.4 times more Zinc than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 60 times more Water than Powder Cocoa Mix.
• 14 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Powder Cocoa Mix have 11.1 times more Energy, 8.7 times more Fat, 50.6 times more Saturated Fat, 10.6 times more Carbohydrate, 13.8 times more Sugars and 8.6 times more Protein than Frozen Carrots.
• Both Powder Cocoa Mix and Frozen Carrots offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Powder Cocoa Mix as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.