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

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Frozen Carrots	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	4.93% 143kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	174% 169g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	304% 97g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5.77% 0.98g	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	24% 31.4g	140% 182g	130g per day for Men 19-50 years
Sugars	26% 19g	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	1.7% 1.23g	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	% 16g	% 95g	g per day for Men 19-50 years
Fiber	34.5% 13g	114% 43.3g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	55.2% 31g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	313% 2818μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	9.92% 39.7μg	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	11% 9.92mg	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	15% 2.26mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	14.3% 143mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	781% 7.03mg	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	22% 1.75mg	590% 47.2mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	215% 905mg	420mg per day for Men 19-50 years
Manganese	29.5% 0.68mg	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	18.7% 131mg	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	18% 270mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	119% 13mg	11mg per day for Men 19-50 years
Water	9.66% 357g	0.15% 5.44g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Frozen 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 Frozen Carrots vs Dark Chocolate 70%:

• 14 ounces of Frozen Carrots have 355 times more Vitamin A, 1.3 times more Vitamin B1, 2.5 times more Vitamin B6 and 2.4 times more Vitamin K than Dark Chocolate 70%.
• While 14 oz of Dark Chocolate, 70-85% Cacao Solids contain 2.1 times more Vitamin B2, 2.3 times more Vitamin B3 and 2.2 times more Vitamin B5 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Dark Chocolate 70% provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Dark Chocolate 70% have insufficient amounts of Vitamin A
• Both Frozen Carrots, Unprepared as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin B12 in 14 ounces.

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

• 14 ounces of Frozen Carrots have 3.4 times more Sodium and 65.7 times more Water than Dark Chocolate 70%.
• While 14 oz of Dark Chocolate, 70-85% Cacao Solids contain 2 times more Calcium, 23.9 times more Copper, 27 times more Iron, 19 times more Magnesium, 11.4 times more Manganese, 9.3 times more Phosphorus, 3 times more Potassium, 9.7 times more Selenium and 10 times more Zinc than Frozen Carrots, Unprepared.
• 14 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dark Chocolate, 70-85% Cacao Solids contain 16.6 times more Energy, 92.6 times more Fat, 521.3 times more Saturated Fat, 2 times more Omega 3, 4.9 times more Omega 6, 5.8 times more Carbohydrate, 5 times more Sugars, 3.3 times more Fiber and 10 times more Protein than Frozen Carrots, Unprepared.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein