Comparing Nutrients in 500 calories Baking Chocolate Mexican Squares VS Carrots

Weight per 500 calories

• Baking Chocolate Mexican Squares: 117g
• Carrots: 1220g

Baking Chocolate Mexican Squares have 10.4 times more energy per 100g than Carrots. It has very high energy density when compared to other foods. Raw Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Baking Chocolate Mexican Squares	3%	30%	67%
Carrots	8%	5%	87%

Macro Nutrients

	Baking Chocolate Mexican Squares	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	31.6% 10g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	7.17% 1.2g	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	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	12.4% 4.7g	90% 34g	38g per day for Men 19-50 years
Protein	7.63% 4.27g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Baking Chocolate Mexican Squares	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.58% 0.067mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.48% 0.12mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.23% 0.21mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.07% 0.04mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.47% 5.87μg	58% 232μg	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	80% 72mg	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	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.6μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baking Chocolate Mexican Squares	Carrots	Recommended Dietary Allowance
Calcium	4% 40mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	26.5% 112mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	76% 1.74mg	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% 427mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	3.84% 2.1μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.23% 3.52mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.48mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.05% 1.87g	29% 1077g	3700g per day for Men 19-50 years

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

• Raw Carrots contain more Vitamin A, 12 times more Vitamin B1, 5.7 times more Vitamin B2, 5.6 times more Vitamin B3, 15.8 times more Vitamin B5, 42.2 times more Vitamin B6, 39.5 times more Vitamin B9, 613 times more Vitamin C, 19 times more Vitamin E and 62.3 times more Vitamin K than Baking chocolate, mexican, squares.
• Both Baking chocolate, mexican, squares as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Baking chocolate, mexican, squares have 1.4 times more Copper than Raw Carrots.
• While Raw Carrots contain 10.1 times more Calcium, 1.4 times more Iron, 1.3 times more Magnesium, 3.3 times more Manganese, 2.6 times more Phosphorus, 8.4 times more Potassium, 239 times more Sodium, 2 times more Zinc and 577 times more Water than Baking chocolate, mexican, squares.
• Both Baking chocolate, mexican, squares as well as Raw Carrots have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baking chocolate, mexican, squares have 6.3 times more Fat, 25.9 times more Saturated Fat, 3.5 times more Omega 3 and 1.4 times more Sugars than Raw Carrots.
• While Raw Carrots contain 1.3 times more Carbohydrate, 7.3 times more Fiber and 2.7 times more Protein than Baking chocolate, mexican, squares.
• Both Baking chocolate, mexican, squares and Raw Carrots have similar amounts of Energy and Omega 6 per 500 kcal.
• Both Baking chocolate, mexican, squares as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.