Comparing Nutrients in 100 calories Carrots VS Powder No Sugar Added Cocoa Mix

Weight per 100 calories

• Carrots: 244g
• Powder No Sugar Added Cocoa Mix: 26.5g

Powder No Sugar Added Cocoa Mix has 9.2 times more energy per unit of mass than Raw Carrots, which is high in comparison to other foods. Carrots having low energy density.

Which food has more nutrients per 100 calories - Carrots or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.59g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.078g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	0.3% 0.005g	0.05% 0.001g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	0.12% 0.021g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.4g	14.7% 19g	130g per day for Men 19-50 years
Sugars	16% 11.6g	13.8% 10g	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	1.85% 1.34g	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	% 1.44g	NA	g per day for Men 19-50 years
Sucrose	% 8.76g	NA	g per day for Men 19-50 years
Fiber	18% 6.83g	5.24% 2g	38g per day for Men 19-50 years
Protein	4.05% 2.27g	7.34% 4.1g	56g per day for Men 19-50 years

Vitamins

	Carrots	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Vitamin A	226% 2037μg	0.12% 1.06μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	6.5% 0.084mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	18% 5.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.6% 46.3μg	0.93% 3.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13% 0.31μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.4mg	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	10.7% 1.6mg	0.071% 0.011mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32μg	0.15% 0.19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Calcium	8.05% 80.5mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	21.5% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.8μg	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	9.15% 0.73mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	6.97% 29.3mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	7.67% 0.18mg	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	12% 85.4mg	34% 237mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	21% 717mg	3400mg per day for Men 19-50 years
Selenium	0.44% 0.24μg	8.15% 4.5μg	55μg per day for Men 19-50 years
Sodium	11.2% 168mg	15.5% 232mg	1500mg per day for Men 19-50 years
Zinc	5.32% 0.59mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	5.82% 215g	0.024% 0.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Carrots vs Powder No Sugar Added Cocoa Mix:

• Raw Carrots have 1919.5 times more Vitamin A, 2.3 times more Vitamin B1, 8.3 times more Vitamin B3, 4 times more Vitamin B6, 12.5 times more Vitamin B9, more Vitamin C, 151.7 times more Vitamin E and 173.4 times more Vitamin K than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 2.6 times more Vitamin B2, 1.5 times more Vitamin B5 and more Vitamin B12 than Raw Carrots.
• Both Raw Carrots as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Carrots vs Powder No Sugar Added Cocoa Mix:

• Raw Carrots have 2 times more Manganese and 238.8 times more Water than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 1.9 times more Calcium, 1.8 times more Copper, 1.8 times more Iron, 1.9 times more Magnesium, 2.8 times more Phosphorus, 18.4 times more Selenium, 1.4 times more Sodium and 1.6 times more Zinc than Raw Carrots.
• Both Raw Carrots and Powder No Sugar Added Cocoa Mix have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Carrots have 11.8 times more Omega 6, 1.2 times more Carbohydrate and 3.4 times more Fiber than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 6 times more Saturated Fat and 1.8 times more Protein than Raw Carrots.
• Both Raw Carrots and Powder No Sugar Added Cocoa Mix have similar amounts of Energy and Sugars per 100 kcal.
• Both Raw Carrots as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.