Comparing Nutrients in 7 ounces Powder Cocoa Mix VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Powder Cocoa Mix	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	27.2% 790kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	3.37% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	179% 130g	11% 8.1g	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	0.77% 0.56g	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	% 0.71g	g per day for Men 19-50 years
Sucrose	NA	% 6.83g	g per day for Men 19-50 years
Fiber	19.3% 7.34g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	187% 1679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.2% 1.12mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.27% 1.16mg	5.16% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	13% 0.17mg	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	5.46% 22μg	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	5.07% 4.56mg	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	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	26.4% 264mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	18% 0.16mg	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	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	39.2% 165mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	23.2% 0.53mg	14.4% 0.33mg	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	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	41.6% 1413mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.08% 2.98g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Powder Cocoa Mix VS Cooked Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Powder Cocoa Mix versus 7 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Powder Cocoa Mix vs Cooked Frozen Carrots:

• 7 ounces of Powder Cocoa Mix have 3.2 times more Vitamin B1, 15.3 times more Vitamin B2, 1.4 times more Vitamin B3, 5.1 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin B12 than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 846 times more Vitamin A, 1.8 times more Vitamin B9, 11.5 times more Vitamin C, 5.3 times more Vitamin E and 15.1 times more Vitamin K than Powder Cocoa Mix.
• 7 ounces of Powder Cocoa Mix have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• 7 ounces of Cooked Frozen Carrots have insufficient amounts of Vitamin B12
• Both Powder Cocoa Mix as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Powder Cocoa Mix vs Cooked Frozen Carrots:

• 7 ounces of Powder Cocoa Mix have 3.8 times more Calcium, 3.5 times more Copper, 2.2 times more Iron, 7.5 times more Magnesium, 1.6 times more Manganese, 10.2 times more Phosphorus, 3.7 times more Potassium, 8.3 times more Selenium, 8.5 times more Sodium and 4.2 times more Zinc than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 60.2 times more Water than Powder Cocoa Mix.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Powder Cocoa Mix have 10.8 times more Energy, 5.9 times more Fat, 19.8 times more Saturated Fat, 10.8 times more Carbohydrate, 16.1 times more Sugars and 11.5 times more Protein than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 14.7 times more Omega 3 than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Cooked Frozen Carrots offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Powder Cocoa Mix provide inadequate amounts of Omega 3
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Powder Cocoa Mix as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in seven ounces.