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

Macros Ratio

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

Macro Nutrients

	Canned Carrots with Salt	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	17.6% 23g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	24.7% 18g	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	7.83% 2.98g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	3.26% 1.83g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	123% 1107μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	1% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	2.44% 0.032mg	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	4.47% 18μg	0.5% 2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.95% 5.36mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.8% 1.47mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	10.6% 0.095mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.05% 122μg	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	16% 1.27mg	4.2% 0.34mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	3.2% 0.073mg	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	6.8% 47.6mg	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	5.78% 196mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	9.66% 145mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	5% 184g	4.63% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Prepared With Water Powder Cocoa Mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Prepared With Water Powder Cocoa Mix to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Canned Carrots with Salt have more Vitamin A, 6.8 times more Vitamin B3, 7 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin C, 24.7 times more Vitamin E and 98 times more Vitamin K than Prepared With Water Powder Cocoa Mix.
• While 7 oz of Prepared With Water Powder Cocoa Mix contain 2.6 times more Vitamin B2 and more Vitamin B12 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Prepared With Water Powder Cocoa Mix provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B12
• 7 ounces of Prepared With Water Powder Cocoa Mix have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Vitamin B1 in seven ounces.

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

• 7 ounces of Canned Carrots with Salt have 2.2 times more Copper, 3.8 times more Iron, 12.2 times more Manganese, 1.8 times more Potassium, 3.3 times more Sodium and 1.2 times more Zinc than Prepared With Water Powder Cocoa Mix.
• While 7 oz of Prepared With Water Powder Cocoa Mix contain 1.5 times more Magnesium and 1.8 times more Phosphorus than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Prepared With Water Powder Cocoa Mix contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 7 ounces of Prepared With Water Powder Cocoa Mix lack sufficient amounts of Manganese and Zinc
• Both Drained Canned Carrots with Salt as well as Prepared With Water Powder Cocoa Mix lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Salt have 3 times more Fiber than Prepared With Water Powder Cocoa Mix.
• While 7 oz of Prepared With Water Powder Cocoa Mix contain 2.1 times more Carbohydrate and 3.6 times more Sugars than Drained Canned Carrots with Salt.
• 7 ounces of Prepared With Water Powder Cocoa Mix provide inadequate amounts of Fiber
• Both Drained Canned Carrots with Salt as well as Prepared With Water Powder Cocoa Mix provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.