Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Dark Chocolate 70%

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Canned Carrots with Salt	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	87% 84.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	152% 48.6g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	14.2% 2.42g	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	70% 91g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	65.7% 47.6g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 47.6g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	57% 21.6g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	123% 1107μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	5.62% 0.067mg	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	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	5.8% 0.075mg	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	NA	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	5.95% 5.36mg	NA	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	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	390% 3.5mg	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	16% 1.27mg	295% 23.6mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	108% 452mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	168% 3.87mg	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	87.3% 611mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	41.7% 1419mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	5% 184g	0.073% 2.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Dark Chocolate 70% per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Dark Chocolate 70% to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Dark Chocolate 70%:

• 7 ounces of Canned Carrots with Salt have 279 times more Vitamin A, 2.9 times more Vitamin B6, 1.3 times more Vitamin E and 1.3 times more Vitamin K than Dark Chocolate 70%.
• While 7 oz of Dark Chocolate, 70-85% Cacao Solids contain 1.9 times more Vitamin B1, 2.6 times more Vitamin B2, 1.9 times more Vitamin B3 and 3.1 times more Vitamin B5 than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Dark Chocolate 70% have insufficient amounts of Vitamin A
• Both Drained Canned Carrots with Salt as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Dark Chocolate 70%:

• 7 ounces of Canned Carrots with Salt have 12.1 times more Sodium and 67.8 times more Water than Dark Chocolate 70%.
• While 7 oz of Dark Chocolate, 70-85% Cacao Solids contain 2.9 times more Calcium, 17 times more Copper, 18.6 times more Iron, 28.5 times more Magnesium, 4.3 times more Manganese, 12.8 times more Phosphorus, 4 times more Potassium, 17 times more Selenium and 12.7 times more Zinc than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dark Chocolate, 70-85% Cacao Solids contain 23.9 times more Energy, 224.2 times more Fat, 680.6 times more Saturated Fat, 3.1 times more Omega 3, 15.4 times more Omega 6, 8.3 times more Carbohydrate, 9.7 times more Sugars, 7.3 times more Fiber and 12.2 times more Protein than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein