Comparing Nutrients in 7 ounces Powder No Sugar Added Cocoa Mix VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Powder No Sugar Added Cocoa Mix	16%	7%	77%
Carrots	8%	5%	87%

Macro Nutrients

	Powder No Sugar Added Cocoa Mix	Carrots	Recommended Dietary Allowance
Energy	25.8% 748kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	11% 3.53g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	14.6% 19g	130g per day for Men 19-50 years
Sugars	103% 74.7g	13% 9.4g	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	1.5% 1.1g	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	% 1.17g	g per day for Men 19-50 years
Sucrose	NA	% 7.12g	g per day for Men 19-50 years
Fiber	39% 15g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	55% 30.7g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Powder No Sugar Added Cocoa Mix	Carrots	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	214% 2.78mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	152% 7.6mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.95% 27.8μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	98% 2.34μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	13% 11.7mg	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	0.53% 0.079mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder No Sugar Added Cocoa Mix	Carrots	Recommended Dietary Allowance
Calcium	114% 1143mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.35μg	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	123% 9.84mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	12.3% 0.28mg	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	253% 1772mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	158% 5362mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	61% 33.5μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	116% 1738mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	62% 6.83mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Powder No Sugar Added Cocoa Mix vs Carrots:

• Powder No Sugar Added Cocoa Mix has 4 times more Vitamin B1, 24.1 times more Vitamin B2, 14 times more Vitamin B5, 2.3 times more Vitamin B6 and more Vitamin B12 than Raw Carrots.
• While Raw Carrots contain 208.8 times more Vitamin A, 1.4 times more Vitamin B9, more Vitamin C, 16.5 times more Vitamin E and 18.9 times more Vitamin K than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix and Raw Carrots have similar amounts of Vitamin B3 per 7 oz.
• Both Powder No Sugar Added Cocoa Mix as well as Raw Carrots have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Powder No Sugar Added Cocoa Mix vs Carrots:

• Powder No Sugar Added Cocoa Mix has 17.5 times more Calcium, 16.2 times more Copper, 16.5 times more Iron, 17.3 times more Magnesium, 4.7 times more Manganese, 25.5 times more Phosphorus, 8.4 times more Potassium, 169 times more Selenium, 12.7 times more Sodium and 14.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 26 times more Water than Powder No Sugar Added Cocoa Mix.

Comparison of macro-nutrients per 7 ounces:

• Powder No Sugar Added Cocoa Mix has 9.2 times more Energy, 12.5 times more Fat, 55.5 times more Saturated Fat, 7.5 times more Carbohydrate, 7.9 times more Sugars, 2.7 times more Fiber and 16.7 times more Protein than Raw Carrots.
• Both Powder No Sugar Added Cocoa Mix as well as Raw Carrots have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.