Comparing Nutrients in 100 calories Hawaii Mountain Yam VS Canned Carrots with Liquids and Salt

Weight per 100 calories

• Hawaii Mountain Yam: 149g
• Canned Carrots with Liquids and Salt: 435g

Hawaii Mountain Yam has 2.9 times more energy per 100g than Canned Carrots with Liquids and Salt. It has low energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 100 calories - Hawaii Mountain Yam or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Hawaii Mountain Yam	8%	1%	91%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Hawaii Mountain Yam	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	0.65% 0.01g	2.17% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.057g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	18% 23.3g	130g per day for Men 19-50 years
Sugars	0.64% 0.46g	14.8% 10.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.8% 3.73g	20.6% 7.83g	38g per day for Men 19-50 years
Protein	3.57% 2g	4.5% 2.52g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	296% 2665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	9.03% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	37.5% 0.49mg	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	5.22% 21μg	8.7% 34.8μg	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% 3.9mg	9.66% 8.7mg	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	2.1% 0.31mg	21% 3.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.74% 2.1μg	35.5% 42.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	3.9% 39mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	18.2% 0.16mg	49.8% 0.45mg	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	8.2% 0.66mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	4.26% 18mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	15.7% 0.36mg	85% 1.96mg	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	7.25% 50.7mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	18.3% 624mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.04μg	3.16% 1.74μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.4mg	69.6% 1043mg	1500mg per day for Men 19-50 years
Zinc	3.66% 0.4mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	3.3% 122g	11% 404g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Hawaii Mountain Yam vs Canned Carrots with Liquids and Salt:

• Raw Hawaii Mountain Yam has 1.8 times more Vitamin B1 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 4.1 times more Vitamin B2, 2.5 times more Vitamin B3, 1.8 times more Vitamin B6, 1.7 times more Vitamin B9, 2.2 times more Vitamin C, 10.1 times more Vitamin E and 20.4 times more Vitamin K than Raw Hawaii Mountain Yam.
• Both Raw Hawaii Mountain Yam and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B5 per 100 kcal.
• Both Raw Hawaii Mountain Yam as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Hawaii Mountain Yam vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 3.5 times more Calcium, 2.7 times more Copper, 3.4 times more Iron, 2.2 times more Magnesium, 5.4 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Selenium, 53.8 times more Sodium, 3.1 times more Zinc and 3.3 times more Water than Raw Hawaii Mountain Yam.
• Both Raw Hawaii Mountain Yam and Canned Carrots Solids and Liquids with Salt have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Carrots Solids and Liquids with Salt contain 3.3 times more Omega 3, 4.3 times more Omega 6, 23.1 times more Sugars, 2.1 times more Fiber and 1.3 times more Protein than Raw Hawaii Mountain Yam.
• Both Raw Hawaii Mountain Yam and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Hawaii Mountain Yam as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.