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

Macros Ratio

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

Macro Nutrients

	Dark Chocolate 70%	Boiled Carrots	Recommended Dietary Allowance
Energy	82% 2373kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	174% 169g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	304% 97g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	28.5% 4.84g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 182g	25% 32.6g	130g per day for Men 19-50 years
Sugars	131% 95g	19% 13.7g	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	0% 0g	1.97% 1.43g	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	% 0g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 95g	% 10.7g	g per day for Men 19-50 years
Fiber	114% 43.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	55.2% 31g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	46.7% 0.61mg	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	NA	14% 55.6μg	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	NA	16% 14.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.6% 2.34mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Boiled Carrots	Recommended Dietary Allowance
Calcium	29% 290mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	781% 7.03mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	590% 47.2mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	215% 905mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	26.7% 0.62mg	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	175% 1222mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	83.5% 2838mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	9.67% 358g	3700g per day for Men 19-50 years

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

• Dark Chocolate, 70-85% Cacao Solids have 1.8 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.8 times more Vitamin B5 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 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, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in 14 oz.

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

• Dark Chocolate, 70-85% Cacao Solids have 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.
• While Boiled and Drained Carrots contain 2.9 times more Sodium and 65.8 times more Water than Dark Chocolate, 70-85% Cacao Solids.

Comparison of macro-nutrients per 14 ounces:

• Dark Chocolate, 70-85% Cacao Solids have 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.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.