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

Macros Ratio

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

Macro Nutrients

	Dark Chocolate 70%	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	41% 1187kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	87% 84.5g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	152% 48.6g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	14.2% 2.42g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	8.46% 11g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	6.8% 4.92g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 47.6g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	17% 0.22mg	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	NA	4.47% 18μg	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	NA	5.95% 5.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.8% 1.17mg	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	14.5% 145mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	390% 3.5mg	23% 0.21mg	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	295% 23.6mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	39% 0.89mg	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	87.3% 611mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	41.7% 1419mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	5% 184g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Dark Chocolate 70% have 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 Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 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, 70-85% Cacao Solids.
• 7 ounces of Dark Chocolate 70% have insufficient amounts of Vitamin A
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Dark Chocolate, 70-85% Cacao Solids as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Dark Chocolate 70% have 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 Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 12.1 times more Sodium and 67.8 times more Water than Dark Chocolate, 70-85% Cacao Solids.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dark Chocolate 70% have 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 Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein