Comparing Nutrients in 1 kilogram Powder Cocoa Mix VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Powder Cocoa Mix	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	137% 3980kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	41.2% 40g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	74.3% 23.8g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	644% 837g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	904% 656g	56.3% 40.8g	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	3.86% 2.8g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 34.4g	g per day for Men 19-50 years
Fiber	97% 37g	87% 33g	38g per day for Men 19-50 years
Protein	119% 66.7g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	435% 5.65mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.86mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.93mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	64.6% 0.84mg	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	15% 60μg	27.5% 110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	146% 3.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	25.6% 23mg	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	12.7% 1.9mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	133% 1330mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	91% 0.82mg	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	149% 12mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	198% 830mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	72.6% 1.67mg	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	450% 3150mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	209% 7120mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	336% 5040mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.41% 15g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Powder Cocoa Mix VS Cooked Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Powder Cocoa Mix versus 1 kg of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Powder Cocoa Mix vs Cooked Frozen Carrots:

• 1 kilogram of Powder Cocoa Mix has 3.2 times more Vitamin B1, 15.3 times more Vitamin B2, 1.4 times more Vitamin B3, 5.1 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin B12 than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 846 times more Vitamin A, 1.8 times more Vitamin B9, 11.5 times more Vitamin C, 5.3 times more Vitamin E and 15.1 times more Vitamin K than Powder Cocoa Mix.
• 1 kilogram of Powder Cocoa Mix have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• 1 kilogram of Cooked Frozen Carrots have insufficient amounts of Vitamin B12
• Both Powder Cocoa Mix as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Powder Cocoa Mix vs Cooked Frozen Carrots:

• 1 kilogram of Powder Cocoa Mix has 3.8 times more Calcium, 3.5 times more Copper, 2.2 times more Iron, 7.5 times more Magnesium, 1.6 times more Manganese, 10.2 times more Phosphorus, 3.7 times more Potassium, 8.3 times more Selenium, 8.5 times more Sodium and 4.2 times more Zinc than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 60.2 times more Water than Powder Cocoa Mix.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Powder Cocoa Mix has 10.8 times more Energy, 5.9 times more Fat, 19.8 times more Saturated Fat, 10.8 times more Carbohydrate, 16.1 times more Sugars and 11.5 times more Protein than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 14.7 times more Omega 3 than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Cooked Frozen Carrots offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Powder Cocoa Mix provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Powder Cocoa Mix as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in one kilogram.