Comparing Nutrients in 300 calories Powder No Sugar Added Cocoa Mix VS Carrots

Weight per 300 calories

• Powder No Sugar Added Cocoa Mix: 79.6g
• Carrots: 732g

Powder No Sugar Added Cocoa Mix has 9.2 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Powder No Sugar Added Cocoa Mix or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Powder No Sugar Added Cocoa Mix	16%	7%	77%
Carrots	8%	5%	87%

Macro Nutrients

	Powder No Sugar Added Cocoa Mix	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	0.15% 0.002g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.2g	54% 70g	130g per day for Men 19-50 years
Sugars	41.3% 30g	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.3g	g per day for Men 19-50 years
Fiber	15.7% 5.97g	54% 20.5g	38g per day for Men 19-50 years
Protein	22% 12.3g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Powder No Sugar Added Cocoa Mix	Carrots	Recommended Dietary Allowance
Vitamin A	0.35% 3.2μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.7% 1.1mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.86mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.05mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.8% 11μg	34.8% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	39% 0.94μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	48% 43mg	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	0.21% 0.032mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.46% 0.56μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder No Sugar Added Cocoa Mix	Carrots	Recommended Dietary Allowance
Calcium	46% 458mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	64.5% 0.58mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	49.3% 3.95mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	45.5% 1.05mg	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	102% 711mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	63.2% 2150mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.4μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	46.5% 697mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Powder No Sugar Added Cocoa Mix vs Carrots:

• Powder No Sugar Added Cocoa Mix has 2.6 times more Vitamin B2, 1.5 times more Vitamin B5 and more Vitamin B12 than Raw Carrots.
• While Raw Carrots contain 1919.5 times more Vitamin A, 2.3 times more Vitamin B1, 8.3 times more Vitamin B3, 4 times more Vitamin B6, 12.5 times more Vitamin B9, more Vitamin C, 151.7 times more Vitamin E and 173.4 times more Vitamin K than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix as well as Raw Carrots have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Powder No Sugar Added Cocoa Mix vs Carrots:

• Powder No Sugar Added Cocoa Mix has 1.9 times more Calcium, 1.8 times more Copper, 1.8 times more Iron, 1.9 times more Magnesium, 2.8 times more Phosphorus, 18.4 times more Selenium, 1.4 times more Sodium and 1.6 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2 times more Manganese and 238.8 times more Water than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix and Raw Carrots have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Powder No Sugar Added Cocoa Mix has 6 times more Saturated Fat and 1.8 times more Protein than Raw Carrots.
• While Raw Carrots contain 11.8 times more Omega 6 and 3.4 times more Fiber than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix and Raw Carrots have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Powder No Sugar Added Cocoa Mix as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.