Comparing Nutrients in 5 ounces Dark Chocolate 70% VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Carrots	8%	5%	87%

Macro Nutrients

	Dark Chocolate 70%	Carrots	Recommended Dietary Allowance
Energy	29.2% 848kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	62.3% 60.4g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	109% 34.7g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	47% 34g	9.27% 6.7g	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	1.08% 0.78g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	% 34g	% 5.1g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	19.7% 11g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Carrots	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.5% 0.11mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	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	NA	9.3% 8.36mg	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	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.62% 10.3μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Carrots	Recommended Dietary Allowance
Calcium	10.3% 103mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	8.8% 0.2mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	30% 1013mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	17.5% 9.64μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.052% 1.94g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dark Chocolate 70% vs Carrots:

• Dark Chocolate, 70-85% Cacao Solids have 1.3 times more Vitamin B2 and 1.5 times more Vitamin B5 than Raw Carrots.
• While Raw Carrots contain 417.5 times more Vitamin A, 1.9 times more Vitamin B1, 3.6 times more Vitamin B6 and 1.8 times more Vitamin K than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids and Raw Carrots have similar amounts of Vitamin B3 and Vitamin E per 5 oz.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Raw Carrots have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Dark Chocolate 70% vs Carrots:

• Dark Chocolate, 70-85% Cacao Solids have 2.2 times more Calcium, 39.3 times more Copper, 39.7 times more Iron, 19 times more Magnesium, 13.6 times more Manganese, 8.8 times more Phosphorus, 2.2 times more Potassium, 68 times more Selenium and 13.8 times more Zinc than Raw Carrots.
• While Raw Carrots contain 3.5 times more Sodium and 64.4 times more Water than Dark Chocolate, 70-85% Cacao Solids.

Comparison of macro-nutrients per 5 ounces:

• Dark Chocolate, 70-85% Cacao Solids have 14.6 times more Energy, 177.5 times more Fat, 765.6 times more Saturated Fat, 17 times more Omega 3, 12.2 times more Omega 6, 4.8 times more Carbohydrate, 5.1 times more Sugars, 3.9 times more Fiber and 8.4 times more Protein than Raw Carrots.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.