Comparing Nutrients in 14 ounces Cocoa, dry powder, unsweetened VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened	18%	28%	54%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cocoa, dry powder, unsweetened	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	31.2% 905kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	56% 54.4g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	177% 230g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	9.6% 6.95g	13.5% 9.76g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	386% 147g	19% 7.14g	38g per day for Men 19-50 years
Protein	139% 77.8g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.6% 0.96mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.2% 8.67mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	34% 0.44mg	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	31.8% 127μg	7.94% 31.8μg	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	8.8% 7.94mg	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	2.65% 0.4mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	51% 508mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	1670% 15mg	45.4% 0.41mg	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	688% 55mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	472% 1980mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	662% 15.2mg	77.7% 1.8mg	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	416% 2913mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	178% 6049mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	103% 56.8μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	246% 27mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.32% 12g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cocoa, dry powder, unsweetened vs Canned Carrots with Liquids and Salt:

• Cocoa, dry powder, unsweetened has 4.1 times more Vitamin B1, 8.9 times more Vitamin B2, 5.2 times more Vitamin B3, 1.8 times more Vitamin B5 and 4 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, more Vitamin C, 7.3 times more Vitamin E and 3.9 times more Vitamin K than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B6 per 14 oz.
• Both Cocoa, dry powder, unsweetened as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cocoa, dry powder, unsweetened vs Canned Carrots with Liquids and Salt:

• Cocoa, dry powder, unsweetened has 4.1 times more Calcium, 36.8 times more Copper, 26.7 times more Iron, 55.4 times more Magnesium, 8.5 times more Manganese, 36.7 times more Phosphorus, 8.8 times more Potassium, 35.8 times more Selenium and 23.5 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 11.4 times more Sodium and 31 times more Water than Cocoa, dry powder, unsweetened.

Comparison of macro-nutrients per 14 ounces:

• Cocoa, dry powder, unsweetened has 9.9 times more Energy, 97.9 times more Fat, 322.8 times more Saturated Fat, 7.9 times more Omega 6, 10.8 times more Carbohydrate, 20.6 times more Fiber and 33.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Sugars than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.