Comparing Nutrients in 5 ounces Powder No Sugar Added Cocoa Mix VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Powder No Sugar Added Cocoa Mix	16%	7%	77%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Powder No Sugar Added Cocoa Mix	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	18.4% 534kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.25g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	7.87% 2.5g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.4% 102g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	73.6% 53.4g	4.8% 3.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	39.2% 22g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Powder No Sugar Added Cocoa Mix	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.6% 1.54mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.43mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.7% 0.45mg	12.2% 0.16mg	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	4.96% 20μg	2.83% 11.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	69.7% 1.67μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.15% 2.83mg	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	0.38% 0.057mg	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder No Sugar Added Cocoa Mix	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	81.6% 816mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	16.2% 0.15mg	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	88% 7.03mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	27.7% 0.64mg	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	181% 1266mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	113% 3830mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	82.8% 1242mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	44.3% 4.88mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	3.56% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Powder No Sugar Added Cocoa Mix vs Canned Carrots with Liquids and Salt:

• Powder No Sugar Added Cocoa Mix has 14.1 times more Vitamin B1, 51.9 times more Vitamin B2, 2.6 times more Vitamin B3, 27.6 times more Vitamin B5, 2.8 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin B12 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 153.3 times more Vitamin A, more Vitamin C, 18.3 times more Vitamin E and 14 times more Vitamin K than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Powder No Sugar Added Cocoa Mix vs Canned Carrots with Liquids and Salt:

• Powder No Sugar Added Cocoa Mix has 18.6 times more Calcium, 7.1 times more Copper, 9.5 times more Iron, 23.1 times more Magnesium, 1.5 times more Manganese, 44.7 times more Phosphorus, 15.6 times more Potassium, 42.3 times more Selenium, 3.7 times more Sodium and 11.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 27.4 times more Water than Powder No Sugar Added Cocoa Mix.

Comparison of macro-nutrients per 5 ounces:

• Powder No Sugar Added Cocoa Mix has 16.4 times more Energy, 21.4 times more Fat, 71.1 times more Saturated Fat, 13.4 times more Carbohydrate, 15.3 times more Sugars, 4.2 times more Fiber and 26.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Powder No Sugar Added Cocoa Mix as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.