Comparing Nutrients in 14 ounces Carrots VS Yam

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Yam	5%	1%	94%

Macro Nutrients

	Carrots	Yam	Recommended Dietary Allowance
Energy	5.6% 163kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	85% 111g	130g per day for Men 19-50 years
Sugars	26% 19g	2.74% 2g	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	3% 2.2g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 14.2g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	43% 16.3g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Carrots	Yam	Recommended Dietary Allowance
Vitamin A	368% 3314μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	89.5% 1.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	23% 91μg	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	26% 23.4mg	75.4% 68mg	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	17.5% 2.6mg	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Yam	Recommended Dietary Allowance
Calcium	13% 131mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	78.5% 0.71mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	68.5% 1.58mg	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	20% 139mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	95% 3239mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.47% 350g	7.47% 276g	3700g per day for Men 19-50 years

Nutrient Comparison: Carrots VS Yam per 14 oz

Compare the macro and micronutrient content in 14 oz of 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 Carrots vs Yam:

• 14 ounces of Carrots have 119.3 times more Vitamin A, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin E and 5.7 times more Vitamin K than Yam.
• While 14 oz of Raw Yam contain 1.7 times more Vitamin B1, 2.1 times more Vitamin B6 and 2.9 times more Vitamin C than Raw Carrots.
• Both Carrots and Yam provide similar amounts of Vitamin B5 and Vitamin B9 per 14 ounces.
• 14 ounces of Yam have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Carrots as well as Raw Yam have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Carrots vs Yam:

• 14 ounces of Carrots have 1.9 times more Calcium, 7.7 times more Sodium and 1.3 times more Water than Yam.
• While 14 oz of Raw Yam contain 4 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 2.8 times more Manganese, 1.6 times more Phosphorus and 2.6 times more Potassium than Raw Carrots.
• Both Carrots and Yam contain similar levels of Zinc per 14 ounces.
• 14 ounces of Yam lack sufficient amounts of Calcium
• Both Raw Carrots as well as Raw Yam lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Carrots have 9.5 times more Sugars than Yam.
• While 14 oz of Raw Yam contain 2.9 times more Energy, 2.9 times more Carbohydrate, 1.5 times more Fiber and 1.6 times more Protein than Raw Carrots.
• 14 ounces of Carrots provide inadequate amounts of Energy and Protein
• Both Raw Carrots as well as Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.