Comparing Nutrients in 5 ounces Boiled Carrots VS Prepared With Water Powder Cocoa Mix

Macros Ratio

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

Macro Nutrients

	Boiled Carrots	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	2.7% 78kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	0.13% 0.021g	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	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	17.7% 12.8g	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	1.87% 0.71g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	2.33% 1.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	134% 1208μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	1.54% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	0.72% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	1.74% 0.023mg	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	0.35% 1.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.95% 0.071μg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	7.56% 0.068mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 67.3μg	2.18% 87μg	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	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	2.3% 0.052mg	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	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	4.13% 140mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	6.9% 103mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.3% 122g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have more Vitamin A, 5.1 times more Vitamin B1, 8 times more Vitamin B3, 1.9 times more Vitamin B5, 9.6 times more Vitamin B6, 14 times more Vitamin B9, more Vitamin C, 34.3 times more Vitamin E and 137 times more Vitamin K than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 1.8 times more Vitamin B2 and more Vitamin B12 than Boiled and Drained Carrots.

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

• Boiled and Drained Carrots have 1.4 times more Calcium, 2 times more Iron, 4.2 times more Manganese and 2.4 times more Potassium than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 2.8 times more Copper, 1.3 times more Fluoride, 1.4 times more Phosphorus and 1.3 times more Sodium than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Prepared With Water Powder Cocoa Mix have similar amounts of Magnesium, Selenium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Carrots have 6 times more Fiber than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 1.6 times more Energy, 10.9 times more Saturated Fat, 1.4 times more Carbohydrate and 2.6 times more Sugars than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Prepared With Water Powder Cocoa Mix have similar amounts of Protein per 5 oz.
• Both Boiled and Drained Carrots as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.