Comparing Nutrients in 500 calories Cocoa, dry powder, unsweetened, processed with alkali VS Carrots

Weight per 500 calories

• Cocoa, dry powder, unsweetened, processed with alkali: 227g
• Carrots: 1220g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	30.7% 29.8g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	55% 17.6g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	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	102% 133g	90% 117g	130g per day for Men 19-50 years
Sugars	5.5% 4g	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	178% 67.7g	90% 34g	38g per day for Men 19-50 years
Protein	73.5% 41g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened, processed with alkali	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.4% 1.05mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	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	18% 72.7μg	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% 0mg	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	1.5% 0.23mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.55% 5.45μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened, processed with alkali	Carrots	Recommended Dietary Allowance
Calcium	25.2% 252mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	911% 8.2mg	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	441% 35.3mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	258% 1082mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	369% 8.5mg	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	236% 1655mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	168% 5702mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.88% 43mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.17% 6.14g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 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 500 kcal.