Comparing Nutrients in 5 ounces Boiled Carrots VS Baking chocolate, unsweetened, liquid

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Baking chocolate, unsweetened, liquid	8%	69%	23%

Macro Nutrients

	Boiled Carrots	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	69.7% 67.6g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	112% 36g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	84.2% 14.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.96% 11.7g	39.5% 51.3g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	0% 0g	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	0.7% 0.51g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 3.83g	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	67.5% 25.7g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Vitamin A	134% 1208μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	30.4% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	7.85% 0.1mg	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	6.73% 27μg	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	5.67% 5.1mg	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	9.73% 1.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	301% 2.7mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 67.3μg	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	6.02% 0.48mg	73.5% 5.9mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	89.4% 376mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	102% 2.34mg	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	6.07% 42.5mg	69% 482mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	48.6% 1653mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	20.4% 11μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.034% 1.28g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Baking chocolate, unsweetened, liquid per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Carrots versus 5 oz of Baking chocolate, unsweetened, liquid to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Baking chocolate, unsweetened, liquid:

• 5 ounces of Boiled Carrots have 852 times more Vitamin A, 1.3 times more Vitamin B1, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin C than Baking chocolate, unsweetened, liquid.
• While 5 oz of Baking chocolate, unsweetened, liquid contain 6.3 times more Vitamin B2, 3.3 times more Vitamin B3 and 1.4 times more Vitamin B9 than Boiled and Drained Carrots.
• 5 ounces of Baking chocolate, unsweetened, liquid have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots as well as Baking chocolate, unsweetened, liquid have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Boiled Carrots vs Baking chocolate, unsweetened, liquid:

• 5 ounces of Boiled Carrots have 4.8 times more Sodium and 100.2 times more Water than Baking chocolate, unsweetened, liquid.
• While 5 oz of Baking chocolate, unsweetened, liquid contain 1.8 times more Calcium, 112.4 times more Copper, 12.2 times more Iron, 26.5 times more Magnesium, 10.6 times more Manganese, 11.3 times more Phosphorus, 5 times more Potassium, 11.3 times more Selenium and 18.4 times more Zinc than Boiled and Drained Carrots.
• 5 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Carrots have more Sugars than Baking chocolate, unsweetened, liquid.
• While 5 oz of Baking chocolate, unsweetened, liquid contain 13.5 times more Energy, 265 times more Fat, 843 times more Saturated Fat, 600 times more Omega 3, 116.1 times more Omega 6, 4.4 times more Carbohydrate, 6 times more Fiber and 15.9 times more Protein than Boiled and Drained Carrots.
• 5 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein