Comparing Nutrients in 5 ounces Powder Cocoa Mix VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Powder Cocoa Mix	Boiled Carrots	Recommended Dietary Allowance
Energy	19.5% 564kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	5.85% 5.67g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.37g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	8.96% 11.7g	130g per day for Men 19-50 years
Sugars	128% 93g	6.75% 4.9g	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	0.7% 0.51g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 3.83g	g per day for Men 19-50 years
Fiber	14% 5.24g	11% 4.25g	38g per day for Men 19-50 years
Protein	17% 9.45g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	134% 1208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.6% 0.8mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	16.7% 0.22mg	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	2.13% 8.5μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	20.7% 0.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	5.67% 5.1mg	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	1.8% 0.27mg	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Boiled Carrots	Recommended Dietary Allowance
Calcium	19% 189mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	45% 0.41mg	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 67.3μg	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	21% 1.7mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	9.55% 0.22mg	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	63.8% 447mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	29.7% 1009mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	47.6% 714mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	19% 2.07mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.057% 2.13g	3.45% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Powder Cocoa Mix vs Boiled Carrots:

• Powder Cocoa Mix has 1.5 times more Vitamin B1, 12.8 times more Vitamin B2, 3.8 times more Vitamin B5 and more Vitamin B12 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 852 times more Vitamin A, 1.3 times more Vitamin B6, 2.3 times more Vitamin B9, 18 times more Vitamin C, 5.4 times more Vitamin E and 15.2 times more Vitamin K than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Boiled and Drained Carrots have similar amounts of Vitamin B3 per 5 oz.
• Both Powder Cocoa Mix as well as Boiled and Drained Carrots have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Powder Cocoa Mix vs Boiled Carrots:

• Powder Cocoa Mix has 4.4 times more Calcium, 16.8 times more Copper, 3.5 times more Iron, 8.3 times more Magnesium, 1.7 times more Manganese, 10.5 times more Phosphorus, 3 times more Potassium, 7.1 times more Selenium, 8.7 times more Sodium and 7.3 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 60.1 times more Water than Powder Cocoa Mix.

Comparison of macro-nutrients per 5 ounces:

• Powder Cocoa Mix has 11.4 times more Energy, 22.2 times more Fat, 79.2 times more Saturated Fat, 10.2 times more Carbohydrate, 19 times more Sugars, 1.2 times more Fiber and 8.8 times more Protein than Boiled and Drained Carrots.
• Both Powder Cocoa Mix as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.