Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Baking chocolate, unsweetened, liquid

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Baking chocolate, unsweetened, liquid	8%	69%	23%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	32.3% 937kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	157% 50g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	118% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	55.3% 72g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	0% 0g	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	9.4% 3.57g	95% 36g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	42.6% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	6.1% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	11% 0.14mg	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	3.97% 16μg	9.43% 37.7μg	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	4.4% 3.97mg	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	9.66% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	421% 3.8mg	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	13% 1.03mg	103% 8.24mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	125% 526mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	142% 3.27mg	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	5.67% 39.7mg	96% 675mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	68% 2314mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	28.5% 15.7μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	5% 185g	0.048% 1.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Baking chocolate, unsweetened, liquid per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Baking chocolate, unsweetened, liquid to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Baking chocolate, unsweetened, liquid:

• 7 ounces of Canned Carrots with Liquids and Salt have 613 times more Vitamin A, 1.6 times more Vitamin B6 and more Vitamin C than Baking chocolate, unsweetened, liquid.
• While 7 oz of Baking chocolate, unsweetened, liquid contain 2.6 times more Vitamin B1, 10.3 times more Vitamin B2, 5 times more Vitamin B3 and 2.4 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Baking chocolate, unsweetened, liquid provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Baking chocolate, unsweetened, liquid have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Baking chocolate, unsweetened, liquid have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Baking chocolate, unsweetened, liquid:

• 7 ounces of Canned Carrots with Liquids and Salt have 20 times more Sodium and 103.3 times more Water than Baking chocolate, unsweetened, liquid.
• While 7 oz of Baking chocolate, unsweetened, liquid contain 1.7 times more Calcium, 18.5 times more Copper, 8 times more Iron, 29.4 times more Magnesium, 3.7 times more Manganese, 17 times more Phosphorus, 6.7 times more Potassium, 19.8 times more Selenium and 12.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Liquids and Salt have more Sugars than Baking chocolate, unsweetened, liquid.
• While 7 oz of Baking chocolate, unsweetened, liquid contain 20.5 times more Energy, 340.7 times more Fat, 1011.6 times more Saturated Fat, 75 times more Omega 3, 180.4 times more Omega 6, 6.7 times more Carbohydrate, 10.1 times more Fiber and 20.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein