Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Boiled Yambean with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Yambean with Salt	8%	2%	90%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Yambean with Salt	Recommended Dietary Allowance
Energy	7.93% 230kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	NA	32g per day for Men 19-50 years
Omega 3	5% 0.08g	NA	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	NA	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	63.3% 82.3g	130g per day for Men 19-50 years
Sugars	34% 24.6g	NA	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	NA	38g per day for Men 19-50 years
Protein	10.4% 5.8g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Yambean with Salt	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	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	30.8% 0.4mg	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	20% 80μg	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	157% 141mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled Yambean with Salt	Recommended Dietary Allowance
Calcium	31% 310mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	51% 0.46mg	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	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	24.8% 0.57mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	39.7% 1350mg	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	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	25% 930g	24.3% 901g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Boiled Yambean with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Boiled Yambean with Salt 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 Boiled Yambean with Salt:

• 1 kilogram of Canned Carrots with Liquids and Salt has 2.2 times more Vitamin B3 and 2.8 times more Vitamin B6 than Boiled Yambean with Salt.
• While 1 kg of Boiled and Drained Yambean with Salt contains 7.1 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Yambean with Salt provide similar amounts of Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Yambean with Salt have insufficient amounts of Vitamin B3
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Yambean with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Boiled Yambean with Salt:

• 1 kilogram of Canned Carrots with Liquids and Salt has 2.8 times more Calcium, 2.2 times more Copper, 7.9 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.9 times more Zinc than Boiled Yambean with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Yambean with Salt contain similar levels of Iron, Magnesium, Sodium and Water per one kilogram.
• 1 kilogram of Boiled Yambean with Salt lack sufficient amounts of Calcium and Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Yambean with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Yambean with Salt contains 1.5 times more Carbohydrate than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Yambean with Salt provide inadequate amounts of Energy and Protein in one kilogram.