Comparing Nutrients in 500 calories Baking Chocolate Mexican Squares VS Boiled Carrots

Weight per 500 calories

• Baking Chocolate Mexican Squares: 117g
• Boiled Carrots: 1429g

Baking Chocolate Mexican Squares have 12.2 times more energy per 100g than Boiled Carrots. It has very high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 500 calories - Baking Chocolate Mexican Squares or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Baking Chocolate Mexican Squares	3%	30%	67%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Baking Chocolate Mexican Squares	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	31.6% 10g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	90% 117g	130g per day for Men 19-50 years
Sugars	112% 81.5g	68% 49.3g	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	7.1% 5.14g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 38.6g	g per day for Men 19-50 years
Fiber	12.4% 4.7g	113% 43g	38g per day for Men 19-50 years
Protein	7.63% 4.27g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Baking Chocolate Mexican Squares	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.58% 0.067mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.48% 0.12mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.23% 0.21mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.07% 0.04mg	168% 2.2mg	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	1.47% 5.87μg	50% 200μg	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	0.13% 0.12mg	57% 51.4mg	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	2.8% 0.42mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.6μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baking Chocolate Mexican Squares	Boiled Carrots	Recommended Dietary Allowance
Calcium	4% 40mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	32% 2.56mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	26.5% 112mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	96% 2.2mg	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	24% 167mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	3.84% 2.1μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	0.23% 3.52mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.48mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.05% 1.87g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baking Chocolate Mexican Squares vs Boiled Carrots:

• Boiled and Drained Carrots contain more Vitamin A, 14.1 times more Vitamin B1, 5.1 times more Vitamin B2, 4.3 times more Vitamin B3, 15.7 times more Vitamin B5, 54.8 times more Vitamin B6, 34.1 times more Vitamin B9, 438.2 times more Vitamin C, 34.8 times more Vitamin E and 75.8 times more Vitamin K than Baking chocolate, mexican, squares.
• Both Baking chocolate, mexican, squares as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baking Chocolate Mexican Squares vs Boiled Carrots:

• Baking chocolate, mexican, squares have 3.2 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 10.7 times more Calcium, 1.9 times more Iron, 1.3 times more Magnesium, 4.2 times more Manganese, 2.6 times more Phosphorus, 7.2 times more Potassium, 4.7 times more Selenium, 235.3 times more Sodium, 1.9 times more Zinc and 690.3 times more Water than Baking chocolate, mexican, squares.

Comparison of macro-nutrients per 500 calories:

• Baking chocolate, mexican, squares have 7.1 times more Fat, 23.6 times more Saturated Fat, 5.9 times more Omega 3 and 1.7 times more Sugars than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Carbohydrate, 9.1 times more Fiber and 2.5 times more Protein than Baking chocolate, mexican, squares.
• Both Baking chocolate, mexican, squares and Boiled and Drained Carrots have similar amounts of Energy and Omega 6 per 500 kcal.
• Both Baking chocolate, mexican, squares as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.