Comparing Nutrients in 14 ounces Candies, semisweet chocolate VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Candies, semisweet chocolate	3%	50%	47%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Candies, semisweet chocolate	Frozen Carrots	Recommended Dietary Allowance
Energy	65.7% 1905kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	123% 119g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	220% 70.4g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	21% 3.56g	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	195% 254g	24% 31.4g	130g per day for Men 19-50 years
Sugars	298% 216g	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	61.6% 23.4g	34.5% 13g	38g per day for Men 19-50 years
Protein	29.8% 16.7g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Candies, semisweet chocolate	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	313% 2818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	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	13% 51.6μg	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	6.88% 1.03mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, semisweet chocolate	Frozen Carrots	Recommended Dietary Allowance
Calcium	12.7% 127mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	309% 2.78mg	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	155% 12.4mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	109% 456mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	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	75% 524mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	42.6% 1449mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	58.5% 6.43mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.075% 2.78g	9.66% 357g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Candies, semisweet chocolate vs Frozen Carrots:

• Candies, semisweet chocolate have 1.3 times more Vitamin B1, 2.4 times more Vitamin B2 and 1.3 times more Vitamin B9 than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain more Vitamin A, 1.8 times more Vitamin B5, 2.7 times more Vitamin B6, more Vitamin C, 2.2 times more Vitamin E and 3.1 times more Vitamin K than Candies, semisweet chocolate.
• Both Candies, semisweet chocolate and Frozen Carrots, Unprepared have similar amounts of Vitamin B3 per 14 oz.
• Both Candies, semisweet chocolate as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Candies, semisweet chocolate vs Frozen Carrots:

• Candies, semisweet chocolate have 9.5 times more Copper, 7.1 times more Iron, 9.6 times more Magnesium, 4.7 times more Manganese, 4 times more Phosphorus, 1.6 times more Potassium, 6 times more Selenium and 4.9 times more Zinc than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 6.2 times more Sodium and 128.6 times more Water than Candies, semisweet chocolate.
• Both Candies, semisweet chocolate and Frozen Carrots, Unprepared have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Candies, semisweet chocolate have 13.3 times more Energy, 65.2 times more Fat, 377.7 times more Saturated Fat, 4 times more Omega 3, 3.6 times more Omega 6, 8.1 times more Carbohydrate, 11.4 times more Sugars, 1.8 times more Fiber and 5.4 times more Protein than Frozen Carrots, Unprepared.
• Both Candies, semisweet chocolate as well as Frozen Carrots, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.