Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Cocoa, dry powder, unsweetened, processed with alkali

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Energy	7.93% 230kcal	76% 2200kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	135% 131g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	243% 77.6g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	24.7% 4.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	448% 583g	130g per day for Men 19-50 years
Sugars	34% 24.6g	24.3% 17.6g	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	47.4% 18g	784% 298g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	323% 181g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Vitamin A	681% 6130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	354% 4.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	50.8% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	91% 1.18mg	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	20% 80μg	80% 320μg	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	22.2% 20mg	0% 0mg	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	48.7% 7.3mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Calcium	31% 310mg	111% 1110mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	4008% 36mg	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	65% 5.2mg	1940% 155mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	1133% 4760mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	1625% 37.4mg	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	28.6% 200mg	1040% 7280mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	738% 25090mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	240% 132μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	579% 63.7mg	11mg per day for Men 19-50 years
Water	25% 930g	0.73% 27g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Cocoa, dry powder, unsweetened, processed with alkali:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, more Vitamin C, 7.3 times more Vitamin E and 4.1 times more Vitamin K than Cocoa, dry powder, unsweetened, processed with alkali.
• While Cocoa, dry powder, unsweetened, processed with alkali contains 5.8 times more Vitamin B1, 17 times more Vitamin B2, 5.7 times more Vitamin B3, 1.8 times more Vitamin B5 and 4 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Cocoa, dry powder, unsweetened, processed with alkali have similar amounts of Vitamin B6 per 1 kg.
• Both Canned Carrots Solids and Liquids with Salt as well as Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Cocoa, dry powder, unsweetened, processed with alkali:

• Canned Carrots Solids and Liquids with Salt have 12.6 times more Sodium and 34.4 times more Water than Cocoa, dry powder, unsweetened, processed with alkali.
• While Cocoa, dry powder, unsweetened, processed with alkali contains 3.6 times more Calcium, 35 times more Copper, 29.8 times more Iron, 52.9 times more Magnesium, 8.3 times more Manganese, 36.4 times more Phosphorus, 14.5 times more Potassium, 33 times more Selenium and 22 times more Zinc than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 1 kilogram:

• Canned Carrots Solids and Liquids with Salt have 1.4 times more Sugars than Cocoa, dry powder, unsweetened, processed with alkali.
• While Cocoa, dry powder, unsweetened, processed with alkali contains 9.6 times more Energy, 93.6 times more Fat, 310.4 times more Saturated Fat, 7.5 times more Omega 6, 10.9 times more Carbohydrate, 16.6 times more Fiber and 31.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.