Comparing Nutrients in 14 ounces Boiled Carrots VS Baking chocolate, unsweetened, liquid

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Baking chocolate, unsweetened, liquid	8%	69%	23%

Macro Nutrients

	Boiled Carrots	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Energy	4.8% 139kcal	64.6% 1873kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	195% 189g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	314% 100g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	149% 2.4g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	236% 40g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	111% 144g	130g per day for Men 19-50 years
Sugars	19% 13.7g	0% 0g	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	1.97% 1.43g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	189% 72g	38g per day for Men 19-50 years
Protein	5.4% 3g	85.8% 48g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Vitamin A	376% 3382μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	22% 0.29mg	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	14% 55.6μg	19% 75.4μg	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	16% 14.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.3% 4.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Calcium	12% 119mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	842% 7.6mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	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	17% 1.35mg	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	250% 1052mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	285% 6.55mg	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	17% 119mg	193% 1349mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	136% 4628mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	57% 31.4μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	133% 14.6mg	11mg per day for Men 19-50 years
Water	9.67% 358g	0.097% 3.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Baking chocolate, unsweetened, liquid per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Carrots versus 14 oz of Baking chocolate, unsweetened, liquid to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Baking chocolate, unsweetened, liquid:

• 14 ounces of Boiled Carrots have 852 times more Vitamin A, 1.3 times more Vitamin B1, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin C than Baking chocolate, unsweetened, liquid.
• While 14 oz of Baking chocolate, unsweetened, liquid contain 6.3 times more Vitamin B2, 3.3 times more Vitamin B3 and 1.4 times more Vitamin B9 than Boiled and Drained Carrots.
• 14 ounces of Baking chocolate, unsweetened, liquid have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots as well as Baking chocolate, unsweetened, liquid have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Boiled Carrots vs Baking chocolate, unsweetened, liquid:

• 14 ounces of Boiled Carrots have 4.8 times more Sodium and 100.2 times more Water than Baking chocolate, unsweetened, liquid.
• While 14 oz of Baking chocolate, unsweetened, liquid contain 1.8 times more Calcium, 112.4 times more Copper, 12.2 times more Iron, 26.5 times more Magnesium, 10.6 times more Manganese, 11.3 times more Phosphorus, 5 times more Potassium, 11.3 times more Selenium and 18.4 times more Zinc than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Carrots have more Sugars than Baking chocolate, unsweetened, liquid.
• While 14 oz of Baking chocolate, unsweetened, liquid contain 13.5 times more Energy, 265 times more Fat, 843 times more Saturated Fat, 600 times more Omega 3, 116.1 times more Omega 6, 4.4 times more Carbohydrate, 6 times more Fiber and 15.9 times more Protein than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein