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

Macros Ratio

	Protein	Fat	Carbs
Steamed Hawaii Mountain Yam	8%	1%	91%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Steamed Hawaii Mountain Yam	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	28.3% 820kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	NA	34.2% 25g	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	NA	39.5% 15g	38g per day for Men 19-50 years
Protein	31% 17.3g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Steamed Hawaii Mountain Yam	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.7% 0.86mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	86% 1.12mg	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	30% 120μg	22.5% 90μg	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	0% 0mg	30% 27mg	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	NA	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Hawaii Mountain Yam	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	8% 80mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	116% 1.04mg	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	53.8% 4.3mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	196% 4.5mg	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	57% 400mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	146% 4950mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	21% 771g	25% 930g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Steamed Hawaii Mountain Yam has 4.8 times more Vitamin B1, 3.6 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains more Vitamin A, 2.1 times more Vitamin B2, 4.2 times more Vitamin B3 and more Vitamin C than Steamed Hawaii Mountain Yam.
• 1 kilogram of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin C
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Steamed Hawaii Mountain Yam as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Steamed Hawaii Mountain Yam has 1.2 times more Copper, 1.3 times more Magnesium, 1.7 times more Phosphorus, 2.8 times more Potassium and 1.2 times more Zinc than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 3.1 times more Calcium, 1.5 times more Iron, 1.6 times more Manganese and 20.2 times more Sodium than Steamed Hawaii Mountain Yam.
• Both Steamed Hawaii Mountain Yam and Canned Carrots with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Steamed Hawaii Mountain Yam as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Steamed Hawaii Mountain Yam has 3.3 times more Energy, 3.6 times more Carbohydrate and 2.7 times more Protein than Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Steamed Hawaii Mountain Yam as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.