Comparing Nutrients in 1 kilogram Cooked Tahitian Taro VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Tahitian Taro	33%	12%	55%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Cooked Tahitian Taro	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	15% 440kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.96g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.7% 68.5g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	NA	56.3% 40.8g	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	3.86% 2.8g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 34.4g	g per day for Men 19-50 years
Fiber	NA	87% 33g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	98% 880μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	152% 1.98mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	64.6% 0.84mg	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	17.5% 70μg	27.5% 110μg	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	422% 380mg	25.6% 23mg	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	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tahitian Taro	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	149% 1490mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	91% 0.82mg	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	195% 15.6mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	72.6% 1.67mg	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	96% 670mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	183% 6230mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	36% 540mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	23.4% 865g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tahitian Taro VS Cooked Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Tahitian Taro versus 1 kg of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Tahitian Taro vs Cooked Frozen Carrots:

• 1 kilogram of Cooked Tahitian Taro has 1.5 times more Vitamin B1, 5.4 times more Vitamin B2, 1.4 times more Vitamin B6 and 16.5 times more Vitamin C than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 9.6 times more Vitamin A, 1.4 times more Vitamin B5 and 1.6 times more Vitamin B9 than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro and Cooked Frozen Carrots provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Cooked Tahitian Taro have insufficient amounts of Vitamin B9
• Both Cooked Tahitian Taro no Salt as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Tahitian Taro vs Cooked Frozen Carrots:

• 1 kilogram of Cooked Tahitian Taro has 4.3 times more Calcium, 2.9 times more Iron, 4.6 times more Magnesium, 2.2 times more Phosphorus and 3.2 times more Potassium than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 3.5 times more Zinc than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro and Cooked Frozen Carrots contain similar levels of Copper, Manganese, Sodium and Water per one kilogram.
• 1 kilogram of Cooked Tahitian Taro lack sufficient amounts of Zinc
• Both Cooked Tahitian Taro no Salt as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Tahitian Taro has 1.9 times more Omega 3 and 7.2 times more Protein than Cooked Frozen Carrots.
• Both Cooked Tahitian Taro and Cooked Frozen Carrots offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Cooked Tahitian Taro no Salt as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in one kilogram.