Comparing Nutrients in 7 ounces Powder Cocoa Mix VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Powder Cocoa Mix	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	27.2% 790kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	8.46% 11g	130g per day for Men 19-50 years
Sugars	179% 130g	6.8% 4.92g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	19.3% 7.34g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.2% 1.12mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.27% 1.16mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	17% 0.22mg	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	2.98% 12μg	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29% 0.69μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	5.95% 5.36mg	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	2.5% 0.38mg	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	26.4% 264mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	23% 0.21mg	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	29.5% 2.36mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	39.2% 165mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	23.2% 0.53mg	39% 0.89mg	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	89.3% 625mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	41.6% 1413mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.08% 2.98g	5% 184g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Powder Cocoa Mix vs Canned Carrots with Salt:

• Powder Cocoa Mix has 5.3 times more Vitamin B1, 18.8 times more Vitamin B2, 6.6 times more Vitamin B5 and more Vitamin B12 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 558 times more Vitamin A, 1.5 times more Vitamin B9, 13.5 times more Vitamin C, 3.9 times more Vitamin E and 10.9 times more Vitamin K than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Drained Canned Carrots with Salt have similar amounts of Vitamin B3 and Vitamin B6 per 7 oz.
• Both Powder Cocoa Mix as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Powder Cocoa Mix vs Canned Carrots with Salt:

• Powder Cocoa Mix has 5.3 times more Calcium, 2.8 times more Copper, 1.9 times more Iron, 10.4 times more Magnesium, 13.1 times more Phosphorus, 4 times more Potassium, 12.5 times more Selenium, 2.1 times more Sodium and 5.6 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.7 times more Manganese and 62 times more Water than Powder Cocoa Mix.

Comparison of macro-nutrients per 7 ounces:

• Powder Cocoa Mix has 15.9 times more Energy, 21.1 times more Fat, 66 times more Saturated Fat, 15.1 times more Carbohydrate, 26.4 times more Sugars, 2.5 times more Fiber and 10.4 times more Protein than Drained Canned Carrots with Salt.
• Both Powder Cocoa Mix as well as Drained Canned Carrots with Salt have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.