Nutrient Comparison: Boiled Carrots VS Yam per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled Carrots versus 14 oz of Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled Carrots vs Yam:
- 14 ounces of Boiled Carrots have 121.7 times more Vitamin A, 1.4 times more Vitamin B2, 2.9 times more Vitamin E and 6 times more Vitamin K than Yam.
- While 14 oz of Raw Yam contain 1.7 times more Vitamin B1, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6, 1.6 times more Vitamin B9 and 4.8 times more Vitamin C than Boiled and Drained Carrots.
- Both Boiled Carrots and Yam provide similar amounts of Vitamin B3 per 14 ounces.
- 14 ounces of Yam have insufficient amounts of Vitamin A and Vitamin K
- Both Boiled and Drained Carrots as well as Raw Yam have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Boiled Carrots vs Yam:
- 14 ounces of Boiled Carrots have 1.8 times more Calcium, 6.4 times more Sodium and 1.3 times more Water than Yam.
- While 14 oz of Raw Yam contain 10.5 times more Copper, 1.6 times more Iron, 2.1 times more Magnesium, 2.6 times more Manganese, 1.8 times more Phosphorus and 3.5 times more Potassium than Boiled and Drained Carrots.
- 14 ounces of Boiled Carrots lack sufficient amounts of Copper and Zinc
- 14 ounces of Yam lack sufficient amounts of Calcium
- Both Boiled and Drained Carrots as well as Raw Yam lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Boiled Carrots have 6.9 times more Sugars than Yam.
- While 14 oz of Raw Yam contain 3.4 times more Energy, 3.4 times more Carbohydrate, 1.4 times more Fiber and 2 times more Protein than Boiled and Drained Carrots.
- 14 ounces of Boiled Carrots provide inadequate amounts of Energy and Protein
- Both Boiled and Drained Carrots as well as Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.