Comparing Nutrients in 7 ounces Dark Chocolate 70% VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Dark Chocolate 70%	Frozen Carrots	Recommended Dietary Allowance
Energy	41% 1187kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	87% 84.5g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	152% 48.6g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	14.2% 2.42g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	12% 15.7g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	13% 9.45g	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	0.85% 0.62g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	% 47.6g	% 8.04g	g per day for Men 19-50 years
Fiber	57% 21.6g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	14.5% 0.19mg	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	4.96% 20μg	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	5.5% 4.96mg	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	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Frozen Carrots	Recommended Dietary Allowance
Calcium	14.5% 145mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	390% 3.5mg	16.3% 0.15mg	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	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	14.8% 0.34mg	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	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	41.7% 1419mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Chocolate 70% VS Frozen Carrots per 7 oz

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

Lets compare vitamin content per 7 ounces of Dark Chocolate 70% vs Frozen Carrots:

• 7 ounces of Dark Chocolate 70% have 2.1 times more Vitamin B2, 2.3 times more Vitamin B3 and 2.2 times more Vitamin B5 than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 355 times more Vitamin A, 1.3 times more Vitamin B1, 2.5 times more Vitamin B6 and 2.4 times more Vitamin K than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Frozen Carrots provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Dark Chocolate 70% have insufficient amounts of Vitamin A
• Both Dark Chocolate, 70-85% Cacao Solids as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dark Chocolate 70% vs Frozen Carrots:

• 7 ounces of Dark Chocolate 70% have 2 times more Calcium, 23.9 times more Copper, 27 times more Iron, 19 times more Magnesium, 11.4 times more Manganese, 9.3 times more Phosphorus, 3 times more Potassium, 9.7 times more Selenium and 10 times more Zinc than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 3.4 times more Sodium and 65.7 times more Water than Dark Chocolate, 70-85% Cacao Solids.
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dark Chocolate 70% have 16.6 times more Energy, 92.6 times more Fat, 521.3 times more Saturated Fat, 2 times more Omega 3, 4.9 times more Omega 6, 5.8 times more Carbohydrate, 5 times more Sugars, 3.3 times more Fiber and 10 times more Protein than Frozen Carrots.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein