Comparing Nutrients in 500 calories Powder Cocoa Mix VS Cooked Frozen Carrots

Weight per 500 calories

• Powder Cocoa Mix: 126g
• Cooked Frozen Carrots: 1351g

Powder Cocoa Mix has 10.8 times more energy per 100g than Cooked Frozen Carrots. It has high energy density when compared to other foods. Boiled and Drained Frozen Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Powder Cocoa Mix or Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Powder Cocoa Mix	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.03g	9.47% 9.2g	97g per day for Men 19-50 years
Saturated Fat	9.33% 3g	5.07% 1.62g	32g per day for Men 19-50 years
Omega 3	0.24% 0.004g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	80.4% 104g	130g per day for Men 19-50 years
Sugars	114% 82.3g	76% 55g	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	5.2% 3.8g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	NA	% 46.5g	g per day for Men 19-50 years
Fiber	12.2% 4.65g	117% 44.6g	38g per day for Men 19-50 years
Protein	15% 8.38g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.14% 1.26μg	1270% 11432μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.6% 0.71mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.74mg	35% 5.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	87.3% 1.14mg	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	1.9% 7.54μg	37% 149μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	18.3% 0.44μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.28% 0.25mg	34.5% 31mg	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	1.6% 0.24mg	91% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	153% 184μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	16.7% 167mg	47.3% 473mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	123% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	18.7% 1.5mg	89.5% 7.16mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	98% 2.26mg	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	56.5% 396mg	60% 419mg	700mg per day for Men 19-50 years
Potassium	26.3% 894mg	76.3% 2595mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.3μg	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	42.2% 633mg	53% 797mg	1500mg per day for Men 19-50 years
Zinc	16.7% 1.83mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	0.051% 1.9g	33% 1221g	3700g per day for Men 19-50 years

Powder Cocoa Mix VS Cooked Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Powder Cocoa Mix or Cooked Frozen Carrots?

Lets compare vitamin content per 500 calories of Powder Cocoa Mix vs Cooked Frozen Carrots:

• 500 calories of Powder Cocoa Mix have 1.4 times more Vitamin B2 and more Vitamin B12 than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 9100.2 times more Vitamin A, 3.4 times more Vitamin B1, 7.6 times more Vitamin B3, 2.1 times more Vitamin B5, 7.9 times more Vitamin B6, 19.7 times more Vitamin B9, 123.7 times more Vitamin C, 57.2 times more Vitamin E and 162.5 times more Vitamin K than Powder Cocoa Mix.
• 500 calories of Powder Cocoa Mix have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• 500 calories of Cooked Frozen Carrots have insufficient amounts of Vitamin B12
• Both Powder Cocoa Mix as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for Powder Cocoa Mix vs Cooked Frozen Carrots:

• 500 kcal of Boiled and Drained Frozen Carrots contain 2.8 times more Calcium, 3.1 times more Copper, 4.8 times more Iron, 1.4 times more Magnesium, 6.7 times more Manganese, 2.9 times more Potassium, 1.3 times more Selenium, 1.3 times more Sodium, 2.6 times more Zinc and 647.7 times more Water than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Cooked Frozen Carrots contain similar levels of Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Powder Cocoa Mix have 1.5 times more Sugars than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 157.8 times more Omega 3, 29.1 times more Omega 6 and 9.6 times more Fiber than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Cooked Frozen Carrots offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Powder Cocoa Mix provide inadequate amounts of Omega 3 and Omega 6