Comparing Nutrients in 500 calories Carrots VS Prepared With Water Powder Cocoa Mix

Weight per 500 calories

• Carrots: 1220g
• Prepared With Water Powder Cocoa Mix: 909g

Prepared With Water Powder Cocoa Mix has 1.3 times more energy per unit of mass than Raw Carrots, which is low in comparison to other foods. Carrots having low energy density.

Which food has more nutrients per 500 calories - Carrots or Prepared With Water Powder Cocoa Mix?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Prepared With Water Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Carrots	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	9.3% 3g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	80.7% 105g	130g per day for Men 19-50 years
Sugars	79.7% 58g	113% 82g	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	9.25% 6.7g	NA	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	90% 34g	12% 4.55g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	Carrots	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	9.85% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	54.5% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	4.6% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	22.4% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	2.27% 9.1μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	80% 72mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	53.7% 8.05mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	40.2% 402mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	48.5% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	14% 558μg	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	45.7% 3.66mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	14.6% 0.34mg	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	61% 427mg	56% 391mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	26.5% 900mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	11.6% 6.36μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	44.2% 664mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	17.4% 1.9mg	11mg per day for Men 19-50 years
Water	29% 1077g	21.2% 785g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Carrots vs Prepared With Water Powder Cocoa Mix:

• Raw Carrots have more Vitamin A, 6.8 times more Vitamin B1, 16.3 times more Vitamin B3, 3 times more Vitamin B5, 11.6 times more Vitamin B6, 25.5 times more Vitamin B9, more Vitamin C, 29.5 times more Vitamin E and 177.1 times more Vitamin K than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains more Vitamin B12 than Raw Carrots.
• Both Raw Carrots and Prepared With Water Powder Cocoa Mix have similar amounts of Vitamin B2 per 500 kcal.

Comparing minerals per 500 calories for Carrots vs Prepared With Water Powder Cocoa Mix:

• Raw Carrots have 2.1 times more Calcium, 1.3 times more Copper, 2.4 times more Iron, 1.3 times more Magnesium, 5.2 times more Manganese, 4.3 times more Potassium, 1.3 times more Sodium, 1.5 times more Zinc and 1.4 times more Water than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 14.3 times more Fluoride and 5.2 times more Selenium than Raw Carrots.
• Both Raw Carrots and Prepared With Water Powder Cocoa Mix have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 8.9 times more Omega 6, 7.5 times more Fiber and 1.4 times more Protein than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 1.7 times more Fat, 7.6 times more Saturated Fat and 1.4 times more Sugars than Raw Carrots.
• Both Raw Carrots and Prepared With Water Powder Cocoa Mix have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Carrots as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.