Comparing Nutrients in 300 calories Cocoa, dry powder, unsweetened, processed with alkali VS Carrots

Weight per 300 calories

• Cocoa, dry powder, unsweetened, processed with alkali: 136g
• Carrots: 732g

Cocoa, dry powder, unsweetened, processed with alkali has 5.4 times more energy per 100g than Carrots. It has above average energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Cocoa, dry powder, unsweetened, processed with alkali or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%
Carrots	8%	5%	87%

Macro Nutrients

	Cocoa, dry powder, unsweetened, processed with alkali	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	33% 10.6g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	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	61% 79.5g	54% 70g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	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	107% 40.6g	54% 20.5g	38g per day for Men 19-50 years
Protein	44% 24.7g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened, processed with alkali	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.3% 0.63mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.27mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.93% 0.35mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	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	11% 43.6μg	34.8% 139μg	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	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	0.91% 0.14mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.73% 3.27μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened, processed with alkali	Carrots	Recommended Dietary Allowance
Calcium	15% 151mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	547% 4.9mg	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	265% 21mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	155% 649mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	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	142% 993mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	101% 3421mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	1.73% 26mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	79% 8.7mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	0.1% 3.7g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cocoa, dry powder, unsweetened, processed with alkali vs Carrots:

• Cocoa, dry powder, unsweetened, processed with alkali has 1.5 times more Vitamin B2 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 3.2 times more Vitamin B1, 2.2 times more Vitamin B3, 5.8 times more Vitamin B5, 6.3 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin C, 35.4 times more Vitamin E and 29.5 times more Vitamin K than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cocoa, dry powder, unsweetened, processed with alkali vs Carrots:

• Cocoa, dry powder, unsweetened, processed with alkali has 14.9 times more Copper, 9.6 times more Iron, 7.4 times more Magnesium, 4.9 times more Manganese, 3.9 times more Phosphorus, 1.5 times more Potassium, 24.6 times more Selenium and 4.9 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.6 times more Calcium, 19.5 times more Sodium and 175.5 times more Water than Cocoa, dry powder, unsweetened, processed with alkali.

Comparison of macro-nutrients per 300 calories:

• Cocoa, dry powder, unsweetened, processed with alkali has 10.2 times more Fat, 45.2 times more Saturated Fat, 2 times more Fiber and 3.6 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.3 times more Omega 6 and 14.5 times more Sugars than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali and Raw Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cocoa, dry powder, unsweetened, processed with alkali as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.