Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Hawaii Mountain Yam

Macros Ratio

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

Macro Nutrients

	Canned Carrots with Liquids and Salt	Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	7.93% 230kcal	23% 670kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	125% 163g	130g per day for Men 19-50 years
Sugars	34% 24.6g	4.28% 3.1g	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	47.4% 18g	65.8% 25g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	681% 6130μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	86.6% 4.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	138% 1.8mg	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	20% 80μg	35% 140μg	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	22.2% 20mg	29% 26mg	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	48.7% 7.3mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	31% 310mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	122% 1.1mg	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	65% 5.2mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	105% 2.42mg	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	28.6% 200mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	123% 4180mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	25% 930g	22% 814g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Hawaii Mountain Yam per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Hawaii Mountain Yam to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Hawaii Mountain Yam:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.4 times more Vitamin B2, 3.5 times more Vitamin E and 7 times more Vitamin K than Hawaii Mountain Yam.
• While 1 kg of Raw Hawaii Mountain Yam contains 5.4 times more Vitamin B1, 3.1 times more Vitamin B5, 1.6 times more Vitamin B6, 1.8 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Hawaii Mountain Yam provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Hawaii Mountain Yam have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Hawaii Mountain Yam:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.9 times more Manganese and 18.5 times more Sodium than Hawaii Mountain Yam.
• While 1 kg of Raw Hawaii Mountain Yam contains 1.3 times more Magnesium, 1.7 times more Phosphorus and 2.4 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Hawaii Mountain Yam contain similar levels of Calcium, Copper, Iron, Zinc and Water per one kilogram.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Hawaii Mountain Yam lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Liquids and Salt has 7.9 times more Sugars than Hawaii Mountain Yam.
• While 1 kg of Raw Hawaii Mountain Yam contains 2.9 times more Energy, 3 times more Carbohydrate, 1.4 times more Fiber and 2.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.