Comparing Nutrients in 1 pound Powder No Sugar Added Cocoa Mix VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Powder No Sugar Added Cocoa Mix	16%	7%	77%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Powder No Sugar Added Cocoa Mix	Boiled Carrots	Recommended Dietary Allowance
Energy	59% 1710kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	25% 8.06g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.35g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 326g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	236% 171g	21.6% 15.6g	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	2.25% 1.63g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 12.2g	g per day for Men 19-50 years
Fiber	89.5% 34g	36% 13.6g	38g per day for Men 19-50 years
Protein	125% 70.3g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Powder No Sugar Added Cocoa Mix	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	2% 18μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	488% 6.35mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	347% 17.4mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	53.4% 0.69mg	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	16% 63.5μg	16% 63.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	223% 5.35μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	18% 16.3mg	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	1.2% 0.18mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder No Sugar Added Cocoa Mix	Boiled Carrots	Recommended Dietary Allowance
Calcium	261% 2613mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	368% 3.3mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.4% 215μg	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	281% 22.5mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	225% 943mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	30.6% 0.7mg	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	579% 4051mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	360% 12256mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	139% 76.7μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	265% 3973mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	142% 15.6mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Powder No Sugar Added Cocoa Mix vs Boiled Carrots:

• Powder No Sugar Added Cocoa Mix has 4 times more Vitamin B1, 31.8 times more Vitamin B2, 1.7 times more Vitamin B3, 16.5 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin B12 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 213 times more Vitamin A, more Vitamin C, 25.8 times more Vitamin E and 19.6 times more Vitamin K than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix and Boiled and Drained Carrots have similar amounts of Vitamin B9 per 1 lb.
• Both Powder No Sugar Added Cocoa Mix as well as Boiled and Drained Carrots have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Powder No Sugar Added Cocoa Mix vs Boiled Carrots:

• Powder No Sugar Added Cocoa Mix has 19.2 times more Calcium, 42.9 times more Copper, 14.6 times more Iron, 20.8 times more Magnesium, 4.3 times more Manganese, 29.8 times more Phosphorus, 11.5 times more Potassium, 24.1 times more Selenium, 15.1 times more Sodium and 17.2 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 26.5 times more Water than Powder No Sugar Added Cocoa Mix.

Comparison of macro-nutrients per 1 pound:

• Powder No Sugar Added Cocoa Mix has 10.8 times more Energy, 16.7 times more Fat, 59.2 times more Saturated Fat, 8.8 times more Carbohydrate, 10.9 times more Sugars, 2.5 times more Fiber and 20.4 times more Protein than Boiled and Drained Carrots.
• Both Powder No Sugar Added Cocoa Mix as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.