Comparing Nutrients in 1 kilogram Cooked Tahitian Taro VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Tahitian Taro	33%	12%	55%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Cooked Tahitian Taro	Frozen Carrots	Recommended Dietary Allowance
Energy	15% 440kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.96g	14.5% 2.47g	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	60.8% 79g	130g per day for Men 19-50 years
Sugars	NA	65.7% 47.6g	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	4.28% 3.1g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 40.5g	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	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	98% 880μg	789% 7100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	36.7% 0.44mg	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	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	73% 0.95mg	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	25% 100μg	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	27.8% 25mg	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	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	147% 176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tahitian Taro	Frozen Carrots	Recommended Dietary Allowance
Calcium	149% 1490mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	82.2% 0.74mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	74.3% 1.7mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	183% 6230mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	36% 540mg	45.3% 680mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	23.4% 865g	24.3% 900g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Cooked Tahitian Taro versus 1 kg of 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 Frozen Carrots:

• 1 kilogram of Cooked Tahitian Taro has 5.4 times more Vitamin B2, 1.2 times more Vitamin B6 and 15.2 times more Vitamin C than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 8.1 times more Vitamin A, 1.5 times more Vitamin B5 and 1.4 times more Vitamin B9 than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro and Frozen Carrots provide similar amounts of Vitamin B1 and 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 Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Tahitian Taro has 4.1 times more Calcium, 3.5 times more Iron, 4.3 times more Magnesium, 2 times more Phosphorus and 2.7 times more Potassium than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 1.3 times more Sodium and 3.3 times more Zinc than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro and Frozen Carrots contain similar levels of Copper, Manganese 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 Frozen Carrots, Unprepared lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Tahitian Taro has 5 times more Omega 3 and 5.3 times more Protein than Frozen Carrots.
• Both Cooked Tahitian Taro and Frozen Carrots offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Cooked Tahitian Taro no Salt as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.