Comparing Nutrients in 5 ounces Dark Chocolate 70% VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Dark Chocolate 70%	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	29.2% 848kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	62.3% 60.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	109% 34.7g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	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	50% 65g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	47% 34g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 34g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	19.7% 11g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.5% 0.11mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	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	NA	2.83% 11.3μg	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	NA	3.15% 2.83mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.58% 0.84mg	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.62% 10.3μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	10.3% 103mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	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	211% 17mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	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	62.4% 437mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	30% 1013mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	17.5% 9.64μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	0.052% 1.94g	3.56% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dark Chocolate 70% vs Canned Carrots with Liquids and Salt:

• Dark Chocolate, 70-85% Cacao Solids have 1.8 times more Vitamin B1, 2.9 times more Vitamin B2, 2.5 times more Vitamin B3 and 3 times more Vitamin B5 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 306.5 times more Vitamin A, 2.9 times more Vitamin B6 and 1.3 times more Vitamin K than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin E per 5 oz.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Dark Chocolate 70% vs Canned Carrots with Liquids and Salt:

• Dark Chocolate, 70-85% Cacao Solids have 2.4 times more Calcium, 17.2 times more Copper, 22.9 times more Iron, 25.3 times more Magnesium, 4.3 times more Manganese, 15.4 times more Phosphorus, 4.1 times more Potassium, 17 times more Selenium and 11.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 12 times more Sodium and 67.9 times more Water than Dark Chocolate, 70-85% Cacao Solids.

Comparison of macro-nutrients per 5 ounces:

• Dark Chocolate, 70-85% Cacao Solids have 26 times more Energy, 304.3 times more Fat, 980 times more Saturated Fat, 4.3 times more Omega 3, 21.8 times more Omega 6, 8.5 times more Carbohydrate, 9.8 times more Sugars, 6.1 times more Fiber and 13.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.