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

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean	7%	2%	91%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Yambean	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	13% 380kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	NA	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	NA	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.2g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	NA	34% 24.6g	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	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	47.4% 18g	38g per day for Men 19-50 years
Protein	13% 7.2g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	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	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	157% 141mg	22.2% 20mg	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	48.7% 7.3mg	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

	Boiled Yambean	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	11% 110mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	114% 1.03mg	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	71.3% 5.7mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	24.8% 0.57mg	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	23% 160mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	24.3% 901g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Yambean vs Canned Carrots with Liquids and Salt:

• Boiled and Drained Yambean has 7.1 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 613 times more Vitamin A, 2.2 times more Vitamin B3 and 2.8 times more Vitamin B6 than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9 per 1 kg.
• Both Boiled and Drained Yambean as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Yambean has 1.2 times more Magnesium and 1.8 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.8 times more Calcium, 2.2 times more Copper, 7.9 times more Manganese, 1.3 times more Potassium, 60 times more Sodium and 1.9 times more Zinc than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Canned Carrots Solids and Liquids with Salt have similar amounts of Iron, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Yambean has 1.7 times more Energy, 1.6 times more Carbohydrate and 1.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Boiled and Drained Yambean as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.