Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Dark Chocolate 70%

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	3.6% 104kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	199% 193g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	347% 111g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	9.64% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	32.6% 5.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	160% 208g	130g per day for Men 19-50 years
Sugars	15.4% 11g	150% 109g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 109g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	130% 49.4g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	309% 2781μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	13.3% 0.17mg	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	9.07% 36.3μg	NA	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	10% 9.07mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.3mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	14% 141mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	892% 8.03mg	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	29.5% 2.36mg	675% 54mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	246% 1034mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	385% 8.85mg	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	13% 91mg	200% 1397mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	95% 3243mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	56% 31μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	136% 15mg	11mg per day for Men 19-50 years
Water	11.4% 422g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Dark Chocolate 70% per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Liquids and Salt versus 1 lb of Dark Chocolate 70% to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Carrots with Liquids and Salt vs Dark Chocolate 70%:

• 1 pound of Canned Carrots with Liquids and Salt has 306.5 times more Vitamin A, 2.9 times more Vitamin B6, 1.2 times more Vitamin E and 1.3 times more Vitamin K than Dark Chocolate 70%.
• While 1 lb of Dark Chocolate, 70-85% Cacao Solids contains 1.8 times more Vitamin B1, 2.9 times more Vitamin B2, 2.5 times more Vitamin B3 and 3 times more Vitamin B5 than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 pound of Dark Chocolate 70% have insufficient amounts of Vitamin A
• Both Canned Carrots Solids and Liquids with Salt as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Dark Chocolate 70%:

• 1 pound of Canned Carrots with Liquids and Salt has 12 times more Sodium and 67.9 times more Water than Dark Chocolate 70%.
• While 1 lb of Dark Chocolate, 70-85% Cacao Solids contains 2.4 times more Calcium, 17.2 times more Copper, 22.9 times more Iron, 25.3 times more Magnesium, 4.3 times more Manganese, 15.4 times more Phosphorus, 4.1 times more Potassium, 17 times more Selenium and 11.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dark Chocolate, 70-85% Cacao Solids contains 26 times more Energy, 304.3 times more Fat, 980 times more Saturated Fat, 4.3 times more Omega 3, 21.8 times more Omega 6, 8.5 times more Carbohydrate, 9.8 times more Sugars, 6.1 times more Fiber and 13.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein