Comparing Nutrients in 7 ounces Carrots VS Powder No Sugar Added Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Powder No Sugar Added Cocoa Mix	16%	7%	77%

Macro Nutrients

	Carrots	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	25.8% 748kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	11% 3.53g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	110% 143g	130g per day for Men 19-50 years
Sugars	13% 9.4g	103% 74.7g	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	1.5% 1.1g	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	% 1.17g	NA	g per day for Men 19-50 years
Sucrose	% 7.12g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	39% 15g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	55% 30.7g	56g per day for Men 19-50 years

Vitamins

	Carrots	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Vitamin A	184% 1657μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	214% 2.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	152% 7.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	6.95% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	98% 2.34μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13% 11.7mg	0% 0mg	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	8.73% 1.3mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	114% 1143mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	161% 1.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	123% 9.84mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	98% 413mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	57.4% 1.3mg	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	9.92% 69.5mg	253% 1772mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	158% 5362mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	61% 33.5μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	116% 1738mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	62% 6.83mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.18% 6.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Carrots vs Powder No Sugar Added Cocoa Mix:

• Raw Carrots have 208.8 times more Vitamin A, 1.4 times more Vitamin B9, more Vitamin C, 16.5 times more Vitamin E and 18.9 times more Vitamin K than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 4 times more Vitamin B1, 24.1 times more Vitamin B2, 14 times more Vitamin B5, 2.3 times more Vitamin B6 and more Vitamin B12 than Raw Carrots.
• Both Raw Carrots and Powder No Sugar Added Cocoa Mix have similar amounts of Vitamin B3 per 7 oz.
• Both Raw Carrots as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Carrots vs Powder No Sugar Added Cocoa Mix:

• Raw Carrots have 26 times more Water than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 17.5 times more Calcium, 16.2 times more Copper, 16.5 times more Iron, 17.3 times more Magnesium, 4.7 times more Manganese, 25.5 times more Phosphorus, 8.4 times more Potassium, 169 times more Selenium, 12.7 times more Sodium and 14.3 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 7 ounces:

• Powder No Sugar Added Cocoa Mix contains 9.2 times more Energy, 12.5 times more Fat, 55.5 times more Saturated Fat, 7.5 times more Carbohydrate, 7.9 times more Sugars, 2.7 times more Fiber and 16.7 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.