Comparing Nutrients in 7 ounces Chocolate Syrup VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Chocolate Syrup	3%	4%	93%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Chocolate Syrup	Boiled Carrots	Recommended Dietary Allowance
Energy	19% 554kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.24g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	136% 99g	9.44% 6.85g	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	0.99% 0.71g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 5.36g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Chocolate Syrup	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.52% 0.026mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.92% 0.012mg	23.4% 0.3mg	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	0.99% 3.97μg	6.95% 27.8μg	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	0.44% 0.4mg	7.94% 7.14mg	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	0.26% 0.04mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate Syrup	Boiled Carrots	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	113% 1mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.36% 94μg	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	52.3% 4.2mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	13.4% 0.31mg	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	36.6% 256mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	1.66% 61.5g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Chocolate Syrup vs Boiled Carrots:

• Boiled and Drained Carrots contain more Vitamin A, 7.3 times more Vitamin B1, 2 times more Vitamin B3, 17.8 times more Vitamin B5, 25.5 times more Vitamin B6, 7 times more Vitamin B9, 18 times more Vitamin C, 51.5 times more Vitamin E and 27.4 times more Vitamin K than Chocolate Syrup.
• Both Chocolate Syrup and Boiled and Drained Carrots have similar amounts of Vitamin B2 per 7 oz.
• Both Chocolate Syrup as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Chocolate Syrup vs Boiled Carrots:

• Chocolate Syrup has 30.1 times more Copper, 6.2 times more Iron, 6.5 times more Magnesium, 2.5 times more Manganese, 4.3 times more Phosphorus, 2 times more Selenium, 1.2 times more Sodium and 3.7 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.1 times more Calcium and 2.9 times more Water than Chocolate Syrup.
• Both Chocolate Syrup and Boiled and Drained Carrots have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Chocolate Syrup has 8 times more Energy, 6.3 times more Fat, 17.3 times more Saturated Fat, 7.9 times more Carbohydrate, 14.4 times more Sugars and 2.8 times more Protein than Boiled and Drained Carrots.
• Both Chocolate Syrup and Boiled and Drained Carrots have similar amounts of Fiber per 7 oz.
• Both Chocolate Syrup as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.