Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Prepared With Water Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Prepared With Water Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Canned Carrots with Salt	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Energy	8.62% 250kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	10.3% 3.28g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	88.8% 115g	130g per day for Men 19-50 years
Sugars	34.2% 25g	125% 90g	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	39.5% 15g	13% 5g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	620% 5580μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	5.06% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	12.3% 0.16mg	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	22.5% 90μg	2.5% 10μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21% 0.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30% 27mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	49.3% 7.4mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	25% 250mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	53.3% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	15.4% 614μg	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	80% 6.4mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	16% 0.37mg	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	34.3% 240mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	29% 990mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	48.7% 730mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	25% 930g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Prepared With Water Powder Cocoa Mix:

• Drained Canned Carrots with Salt have more Vitamin A, 1.4 times more Vitamin B1, 6.8 times more Vitamin B3, 7 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin C, 24.7 times more Vitamin E and 98 times more Vitamin K than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 2.6 times more Vitamin B2 and more Vitamin B12 than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Prepared With Water Powder Cocoa Mix have similar amounts of Vitamin B5 per 1 kg.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Prepared With Water Powder Cocoa Mix:

• Drained Canned Carrots with Salt have 2.2 times more Copper, 3.8 times more Iron, 12.2 times more Manganese, 1.8 times more Potassium, 3.3 times more Sodium and 1.2 times more Zinc than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 1.5 times more Magnesium, 1.8 times more Phosphorus and 1.8 times more Selenium than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Prepared With Water Powder Cocoa Mix have similar amounts of Calcium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Drained Canned Carrots with Salt have 3 times more Fiber than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 2.2 times more Energy, 9.1 times more Saturated Fat, 2.1 times more Carbohydrate, 3.6 times more Sugars and 1.4 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.