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

Macros Ratio

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

Macro Nutrients

	Dark Chocolate 70%	Frozen Carrots	Recommended Dietary Allowance
Energy	82% 2373kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	174% 169g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	304% 97g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	28.5% 4.84g	5.77% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 182g	24% 31.4g	130g per day for Men 19-50 years
Sugars	131% 95g	26% 19g	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	1.7% 1.23g	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	% 16g	g per day for Men 19-50 years
Fiber	114% 43.3g	34.5% 13g	38g per day for Men 19-50 years
Protein	55.2% 31g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	313% 2818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	29% 0.38mg	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	9.92% 39.7μg	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	11% 9.92mg	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	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Frozen Carrots	Recommended Dietary Allowance
Calcium	29% 290mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	781% 7.03mg	32.6% 0.29mg	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	590% 47.2mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	215% 905mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	29.5% 0.68mg	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	18.7% 131mg	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	18% 270mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	9.66% 357g	3700g per day for Men 19-50 years

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

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

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

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

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

• 14 ounces of Dark Chocolate 70% have 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.
• While 14 oz of Frozen Carrots, Unprepared contain 3.4 times more Sodium and 65.7 times more Water than Dark Chocolate, 70-85% Cacao Solids.
• 14 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dark Chocolate 70% have 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.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein