Comparing Nutrients in 7 ounces Candies, sweet chocolate VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Candies, sweet chocolate	3%	54%	43%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Candies, sweet chocolate	Boiled Carrots	Recommended Dietary Allowance
Energy	34.7% 1006kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	70% 68g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	125% 40g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	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	92% 120g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	141% 102g	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	28.7% 11g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	14% 7.74g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Candies, sweet chocolate	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	3.3% 0.04mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	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	1.5% 5.95μg	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% 0mg	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	3.44% 0.52mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.4% 12.5μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, sweet chocolate	Boiled Carrots	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	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	68.5% 5.48mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	53.4% 224mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	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	41.7% 292mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	17% 575mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.027% 0.99g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Candies, sweet chocolate vs Boiled Carrots:

• Candies, sweet chocolate have 5.5 times more Vitamin B2 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 3.3 times more Vitamin B1, 3.3 times more Vitamin B5, 3.6 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin C, 4 times more Vitamin E and 2.2 times more Vitamin K than Candies, sweet chocolate.
• Both Candies, sweet chocolate and Boiled and Drained Carrots have similar amounts of Vitamin B3 per 7 oz.
• Both Candies, sweet chocolate 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 Candies, sweet chocolate vs Boiled Carrots:

• Candies, sweet chocolate have 33.8 times more Copper, 8.1 times more Iron, 11.3 times more Magnesium, 3.2 times more Manganese, 4.9 times more Phosphorus, 1.2 times more Potassium, 4 times more Selenium and 7.5 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.6 times more Sodium and 180.3 times more Water than Candies, sweet chocolate.
• Both Candies, sweet chocolate and Boiled and Drained Carrots have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Candies, sweet chocolate have 14.5 times more Energy, 190 times more Fat, 669.3 times more Saturated Fat, 30 times more Omega 3, 11 times more Omega 6, 7.3 times more Carbohydrate, 14.9 times more Sugars, 1.8 times more Fiber and 5.1 times more Protein than Boiled and Drained Carrots.
• Both Candies, sweet chocolate as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.