Comparing Nutrients in 1 pound Boiled Carrots VS Dark Chocolate 70%

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Boiled Carrots	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	5.47% 159kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	199% 193g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	347% 111g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	9.64% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	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	28.7% 37.3g	160% 208g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	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	2.25% 1.63g	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	% 1.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 109g	g per day for Men 19-50 years
Fiber	36% 13.6g	130% 49.4g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	429% 3865μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	16% 63.5μg	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	18% 16.3mg	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	31% 4.67mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	13.6% 136mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	892% 8.03mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	675% 54mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	246% 1034mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	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	19.4% 136mg	200% 1397mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	95% 3243mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	56% 31μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	136% 15mg	11mg per day for Men 19-50 years
Water	11% 409g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Dark Chocolate 70% per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Carrots 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 Boiled Carrots vs Dark Chocolate 70%:

• 1 pound of Boiled Carrots has 426 times more Vitamin A, 1.9 times more Vitamin B1, 4 times more Vitamin B6, 1.7 times more Vitamin E and 1.9 times more Vitamin K than Dark Chocolate 70%.
• While 1 lb of Dark Chocolate, 70-85% Cacao Solids contains 1.8 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.8 times more Vitamin B5 than Boiled and Drained Carrots.
• 1 pound of Dark Chocolate 70% have insufficient amounts of Vitamin A
• Both Boiled and Drained Carrots as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Boiled Carrots has 2.9 times more Sodium and 65.8 times more Water than Dark Chocolate 70%.
• While 1 lb of Dark Chocolate, 70-85% Cacao Solids contains 2.4 times more Calcium, 104.1 times more Copper, 35 times more Iron, 22.8 times more Magnesium, 12.6 times more Manganese, 10.3 times more Phosphorus, 3 times more Potassium, 9.7 times more Selenium and 16.6 times more Zinc than Boiled and Drained Carrots.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dark Chocolate, 70-85% Cacao Solids contains 17.1 times more Energy, 236.7 times more Fat, 816.7 times more Saturated Fat, 34 times more Omega 3, 14 times more Omega 6, 5.6 times more Carbohydrate, 7 times more Sugars, 3.6 times more Fiber and 10.3 times more Protein than Boiled and Drained Carrots.
• 1 pound of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein