Comparing Nutrients in 7 ounces Powder Cocoa Mix VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Powder Cocoa Mix	Frozen Carrots	Recommended Dietary Allowance
Energy	27.2% 790kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	12% 15.7g	130g per day for Men 19-50 years
Sugars	179% 130g	13% 9.45g	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	0.85% 0.62g	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	% 8.04g	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	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	7.28% 0.087mg	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	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	14.5% 0.19mg	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	4.96% 20μg	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	5.5% 4.96mg	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	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Frozen Carrots	Recommended Dietary Allowance
Calcium	26.4% 264mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	16.3% 0.15mg	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	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	39.2% 165mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	23.2% 0.53mg	14.8% 0.34mg	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	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	41.6% 1413mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	0.08% 2.98g	4.83% 179g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Powder Cocoa Mix versus 7 oz of 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 Frozen Carrots:

• 7 ounces of Powder Cocoa Mix have 2.2 times more Vitamin B1, 15.3 times more Vitamin B2, 1.3 times more Vitamin B3, 4.8 times more Vitamin B5 and more Vitamin B12 than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 710 times more Vitamin A, 1.7 times more Vitamin B9, 12.5 times more Vitamin C, 3 times more Vitamin E and 19.6 times more Vitamin K than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Frozen Carrots provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Powder Cocoa Mix have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• 7 ounces of Frozen Carrots have insufficient amounts of Vitamin B12
• Both Powder Cocoa Mix as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Powder Cocoa Mix have 3.7 times more Calcium, 3.9 times more Copper, 2.7 times more Iron, 6.9 times more Magnesium, 1.6 times more Manganese, 9.5 times more Phosphorus, 3 times more Potassium, 7.1 times more Selenium, 7.4 times more Sodium and 4.4 times more Zinc than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 60 times more Water than Powder Cocoa Mix.
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Powder Cocoa Mix have 11.1 times more Energy, 8.7 times more Fat, 50.6 times more Saturated Fat, 10.6 times more Carbohydrate, 13.8 times more Sugars and 8.6 times more Protein than Frozen Carrots.
• Both Powder Cocoa Mix and Frozen Carrots offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Powder Cocoa Mix as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.