Comparing Nutrients in 100 grams Boiled Carrots VS Dark Chocolate 70%

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Boiled Carrots	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	1.2% 35kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	44% 42.6g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	76.6% 24.5g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	7.18% 1.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	35.3% 46g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	33% 24g	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	0.5% 0.36g	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	% 0.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 24g	g per day for Men 19-50 years
Fiber	7.9% 3g	28.7% 11g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	95% 852μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	6.56% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	8.36% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	2.92% 0.038mg	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	3.5% 14μg	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	4% 3.6mg	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	6.87% 1.03mg	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	6.1% 7.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	3% 30mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	197% 1.77mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	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	4.25% 0.34mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	84.8% 1.95mg	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	4.3% 30mg	44% 308mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	21% 715mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.037% 1.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Dark Chocolate 70% per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Carrots versus 100 g of Dark Chocolate 70% to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Carrots vs Dark Chocolate 70%:

• 100 grams of Boiled Carrots have 426 times more Vitamin A, 1.9 times more Vitamin B1, 4 times more Vitamin B6, 1.7 times more Vitamin E and 1.9 times more Vitamin K than Dark Chocolate 70%.
• While 100 g of Dark Chocolate, 70-85% Cacao Solids contain 1.8 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.8 times more Vitamin B5 than Boiled and Drained Carrots.
• 100 grams of Dark Chocolate 70% have insufficient amounts of Vitamin A
• Both Boiled and Drained Carrots as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Boiled Carrots vs Dark Chocolate 70%:

• 100 grams of Boiled Carrots have 2.9 times more Sodium and 65.8 times more Water than Dark Chocolate 70%.
• While 100 g of Dark Chocolate, 70-85% Cacao Solids contain 2.4 times more Calcium, 104.1 times more Copper, 35 times more Iron, 22.8 times more Magnesium, 12.6 times more Manganese, 10.3 times more Phosphorus, 3 times more Potassium, 9.7 times more Selenium and 16.6 times more Zinc than Boiled and Drained Carrots.
• 100 grams of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Dark Chocolate, 70-85% Cacao Solids contain 17.1 times more Energy, 236.7 times more Fat, 816.7 times more Saturated Fat, 34 times more Omega 3, 14 times more Omega 6, 5.6 times more Carbohydrate, 7 times more Sugars, 3.6 times more Fiber and 10.3 times more Protein than Boiled and Drained Carrots.
• 100 grams of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein