Comparing Nutrients in 1 pound Baking chocolate, unsweetened, liquid VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Baking chocolate, unsweetened, liquid	8%	69%	23%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Baking chocolate, unsweetened, liquid	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	74% 2141kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	223% 216g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	358% 115g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	170% 2.72g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	269% 46g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 164g	19.3% 25g	130g per day for Men 19-50 years
Sugars	0% 0g	15.5% 11.2g	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	216% 82g	18% 6.8g	38g per day for Men 19-50 years
Protein	98% 55g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Baking chocolate, unsweetened, liquid	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.27mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.5% 9.53mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	39% 0.51mg	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	21.5% 86μg	10.2% 41μg	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	0% 0mg	13.6% 12.2mg	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	NA	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baking chocolate, unsweetened, liquid	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	24.5% 245mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	963% 8.66mg	52.4% 0.47mg	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	235% 19mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	286% 1202mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	325% 7.5mg	88.7% 2.04mg	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	220% 1542mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	156% 5289mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	65% 36μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	152% 16.7mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.11% 4.1g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baking chocolate, unsweetened, liquid vs Canned Carrots with Salt:

• Baking chocolate, unsweetened, liquid has 2.8 times more Vitamin B1, 9.3 times more Vitamin B2, 3.8 times more Vitamin B3 and 2.1 times more Vitamin B9 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 558 times more Vitamin A, 1.6 times more Vitamin B6 and more Vitamin C than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Drained Canned Carrots with Salt have similar amounts of Vitamin B5 per 1 lb.
• Both Baking chocolate, unsweetened, liquid as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Baking chocolate, unsweetened, liquid vs Canned Carrots with Salt:

• Baking chocolate, unsweetened, liquid has 2.2 times more Calcium, 18.4 times more Copper, 6.5 times more Iron, 33.1 times more Magnesium, 3.7 times more Manganese, 14.2 times more Phosphorus, 6.5 times more Potassium, 19.8 times more Selenium and 14.2 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 20.2 times more Sodium and 103.3 times more Water than Baking chocolate, unsweetened, liquid.

Comparison of macro-nutrients per 1 pound:

• Baking chocolate, unsweetened, liquid has 18.9 times more Energy, 251.1 times more Fat, 702.5 times more Saturated Fat, 54.5 times more Omega 3, 127.8 times more Omega 6, 6.5 times more Carbohydrate, 12.1 times more Fiber and 18.9 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Sugars than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.