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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Powder No Sugar Added Cocoa Mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Powder No Sugar Added Cocoa Mix to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Canned Carrots with Liquids and Salt have 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.
• While 5 oz of Powder No Sugar Added Cocoa Mix contain 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.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1 and Vitamin B12
• 5 ounces of Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin D in five ounces.

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

• 5 ounces of Canned Carrots with Liquids and Salt have 27.4 times more Water than Powder No Sugar Added Cocoa Mix.
• While 5 oz of Powder No Sugar Added Cocoa Mix contain 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.
• 5 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Powder No Sugar Added Cocoa Mix contain 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.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Powder No Sugar Added Cocoa Mix provide inadequate amounts of Omega 3 and Omega 6 in five ounces.