Comparing Nutrients in 14 ounces Boiled Carrots VS Dark Chocolate 70%

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Boiled Carrots	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	4.8% 139kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	174% 169g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	304% 97g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	28.5% 4.84g	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	140% 182g	130g per day for Men 19-50 years
Sugars	19% 13.7g	131% 95g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 95g	g per day for Men 19-50 years
Fiber	31.3% 12g	114% 43.3g	38g per day for Men 19-50 years
Protein	5.4% 3g	55.2% 31g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	376% 3382μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	11.6% 0.15mg	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	NA	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	NA	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	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	12% 119mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	781% 7.03mg	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	590% 47.2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	215% 905mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	336% 7.74mg	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	175% 1222mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	83.5% 2838mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	119% 13mg	11mg per day for Men 19-50 years
Water	9.67% 358g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Dark Chocolate 70% per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Carrots versus 14 oz of Dark Chocolate 70% to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Dark Chocolate 70%:

• 14 ounces of Boiled Carrots have 426 times more Vitamin A, 1.9 times more Vitamin B1, 4 times more Vitamin B6, 1.7 times more Vitamin E and 1.9 times more Vitamin K than Dark Chocolate 70%.
• While 14 oz of Dark Chocolate, 70-85% Cacao Solids contain 1.8 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.8 times more Vitamin B5 than Boiled and Drained Carrots.
• 14 ounces of Dark Chocolate 70% have insufficient amounts of Vitamin A
• Both Boiled and Drained Carrots as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Boiled Carrots vs Dark Chocolate 70%:

• 14 ounces of Boiled Carrots have 2.9 times more Sodium and 65.8 times more Water than Dark Chocolate 70%.
• While 14 oz of Dark Chocolate, 70-85% Cacao Solids contain 2.4 times more Calcium, 104.1 times more Copper, 35 times more Iron, 22.8 times more Magnesium, 12.6 times more Manganese, 10.3 times more Phosphorus, 3 times more Potassium, 9.7 times more Selenium and 16.6 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 oz of Dark Chocolate, 70-85% Cacao Solids contain 17.1 times more Energy, 236.7 times more Fat, 816.7 times more Saturated Fat, 34 times more Omega 3, 14 times more Omega 6, 5.6 times more Carbohydrate, 7 times more Sugars, 3.6 times more Fiber and 10.3 times more Protein than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein