Comparing Nutrients in 1 kilogram Dark Chocolate 70% VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Carrots	8%	5%	87%

Macro Nutrients

	Dark Chocolate 70%	Carrots	Recommended Dietary Allowance
Energy	206% 5980kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	439% 426g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	766% 245g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	71.8% 12g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	353% 459g	73.7% 96g	130g per day for Men 19-50 years
Sugars	331% 240g	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	% 240g	% 36g	g per day for Men 19-50 years
Fiber	287% 109g	73.7% 28g	38g per day for Men 19-50 years
Protein	139% 78g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Carrots	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.6% 10.5mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.6% 4.18mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	47.5% 190μg	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	65.6% 59mg	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	39.3% 5.9mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Carrots	Recommended Dietary Allowance
Calcium	73% 730mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	1967% 17.7mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	1488% 119mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	543% 2280mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	62% 1.43mg	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	440% 3080mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	210% 7150mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dark Chocolate 70% vs Carrots:

• Dark Chocolate, 70-85% Cacao Solids have 1.3 times more Vitamin B2 and 1.5 times more Vitamin B5 than Raw Carrots.
• While Raw Carrots contain 417.5 times more Vitamin A, 1.9 times more Vitamin B1, 3.6 times more Vitamin B6 and 1.8 times more Vitamin K than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids and Raw Carrots have similar amounts of Vitamin B3 and Vitamin E per 1 kg.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Raw Carrots have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Dark Chocolate 70% vs Carrots:

• Dark Chocolate, 70-85% Cacao Solids have 2.2 times more Calcium, 39.3 times more Copper, 39.7 times more Iron, 19 times more Magnesium, 13.6 times more Manganese, 8.8 times more Phosphorus, 2.2 times more Potassium, 68 times more Selenium and 13.8 times more Zinc than Raw Carrots.
• While Raw Carrots contain 3.5 times more Sodium and 64.4 times more Water than Dark Chocolate, 70-85% Cacao Solids.

Comparison of macro-nutrients per 1 kilogram:

• Dark Chocolate, 70-85% Cacao Solids have 14.6 times more Energy, 177.5 times more Fat, 765.6 times more Saturated Fat, 17 times more Omega 3, 12.2 times more Omega 6, 4.8 times more Carbohydrate, 5.1 times more Sugars, 3.9 times more Fiber and 8.4 times more Protein than Raw Carrots.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.