Comparing Nutrients in 14 ounces Puddings, chocolate, ready-to-eat VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Carrots	8%	5%	87%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Carrots	Recommended Dietary Allowance
Energy	19.4% 564kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	29.2% 38g	130g per day for Men 19-50 years
Sugars	94% 68g	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	3% 2.2g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	% 61.5g	% 14.2g	g per day for Men 19-50 years
Fiber	0% 0g	29.2% 11g	38g per day for Men 19-50 years
Protein	15% 8.3g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Carrots	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.05% 0.49mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	26% 23.4mg	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	8.2% 1.23mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Carrots	Recommended Dietary Allowance
Calcium	20.2% 202mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	63% 5.04mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	24.7% 0.57mg	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	31.8% 222mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	40.2% 603mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	7.45% 276g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Puddings, chocolate, ready-to-eat vs Carrots:

• Puddings, chocolate, ready-to-eat have 1.2 times more Vitamin B2 and more Vitamin B12 than Raw Carrots.
• While Raw Carrots contain 59.6 times more Vitamin A, 2.8 times more Vitamin B1, 8 times more Vitamin B3, 7.7 times more Vitamin B6, 6.3 times more Vitamin B9, 19.7 times more Vitamin C, 2.1 times more Vitamin E and 22 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Raw Carrots have similar amounts of Vitamin B5 per 14 oz.
• Both Puddings, chocolate, ready-to-eat as well as Raw Carrots have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Puddings, chocolate, ready-to-eat vs Carrots:

• Puddings, chocolate, ready-to-eat have 1.5 times more Calcium, 2 times more Copper, 4.2 times more Iron, 1.5 times more Magnesium, 1.6 times more Phosphorus, 2.2 times more Sodium and 1.4 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.7 times more Potassium and 1.3 times more Water than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Raw Carrots have similar amounts of Manganese per 14 oz.
• Both Puddings, chocolate, ready-to-eat as well as Raw Carrots have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Puddings, chocolate, ready-to-eat have 3.5 times more Energy, 19.2 times more Fat, 39.5 times more Saturated Fat, 2.4 times more Carbohydrate, 3.6 times more Sugars and 2.2 times more Protein than Raw Carrots.
• While Raw Carrots contain more Fiber than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat as well as Raw Carrots have insufficient amounts of Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.