Comparing Nutrients in 1 pound Powder Cocoa Mix VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Carrots	8%	5%	87%

Macro Nutrients

	Powder Cocoa Mix	Carrots	Recommended Dietary Allowance
Energy	62.3% 1805kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	33.7% 10.8g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	292% 380g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	410% 297g	29.7% 21.5g	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	3.44% 2.5g	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	NA	% 2.68g	g per day for Men 19-50 years
Sucrose	NA	% 16.3g	g per day for Men 19-50 years
Fiber	44% 16.8g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	54% 30.3g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Carrots	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.3% 0.44mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	197% 2.56mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.05mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.8% 0.52mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	66% 1.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1% 0.91mg	29.7% 26.8mg	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	5.75% 0.86mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Carrots	Recommended Dietary Allowance
Calcium	60.3% 603mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	67.5% 5.4mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	89.6% 376mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	28.2% 0.65mg	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	204% 1429mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	95% 3230mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	152% 2286mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	60.2% 6.62mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Powder Cocoa Mix vs Carrots:

• Powder Cocoa Mix has 1.5 times more Vitamin B1, 9.7 times more Vitamin B2, 3.3 times more Vitamin B5 and more Vitamin B12 than Raw Carrots.
• While Raw Carrots contain 835 times more Vitamin A, 1.7 times more Vitamin B3, 3.2 times more Vitamin B9, 29.5 times more Vitamin C, 3.5 times more Vitamin E and 14.7 times more Vitamin K than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Raw Carrots have similar amounts of Vitamin B6 per 1 lb.
• Both Powder Cocoa Mix as well as Raw Carrots have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Powder Cocoa Mix vs Carrots:

• Powder Cocoa Mix has 4 times more Calcium, 6.4 times more Copper, 4 times more Iron, 6.9 times more Magnesium, 1.9 times more Manganese, 9 times more Phosphorus, 2.2 times more Potassium, 50 times more Selenium, 7.3 times more Sodium and 6.1 times more Zinc than Raw Carrots.
• While Raw Carrots contain 58.9 times more Water than Powder Cocoa Mix.

Comparison of macro-nutrients per 1 pound:

• Powder Cocoa Mix has 9.7 times more Energy, 16.7 times more Fat, 74.3 times more Saturated Fat, 8.7 times more Carbohydrate, 13.8 times more Sugars, 1.3 times more Fiber and 7.2 times more Protein than Raw Carrots.
• Both Powder Cocoa Mix as well as Raw Carrots have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.