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

Macros Ratio

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

Macro Nutrients

	Canned Carrots with Salt	Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	3.9% 113kcal	10.5% 304kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	57% 74g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	1.94% 1.4g	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	18% 6.8g	30% 11.3g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	11% 6.08g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	281% 2531μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	38.6% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	13.6% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	39.3% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	62.5% 0.81mg	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	10.2% 41μg	16% 63.5μg	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	13.6% 12.2mg	13% 11.8mg	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	22.4% 3.36mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	11.3% 113mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	55.4% 0.5mg	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	36.3% 2.9mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	47.7% 1.1mg	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	15.6% 109mg	22% 154mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	55.8% 1896mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	11.4% 422g	10% 369g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Canned Carrots with Salt has 1.6 times more Vitamin B2, 3.5 times more Vitamin E and 7 times more Vitamin K than Hawaii Mountain Yam.
• While 1 lb of Raw Hawaii Mountain Yam contains 5.7 times more Vitamin B1, 3.2 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Hawaii Mountain Yam provide similar amounts of Vitamin B3 and Vitamin C per one pound.
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 pound of Hawaii Mountain Yam have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Carrots with Salt has 1.5 times more Iron, 1.9 times more Manganese and 18.6 times more Sodium than Hawaii Mountain Yam.
• While 1 lb of Raw Hawaii Mountain Yam contains 1.5 times more Magnesium, 1.4 times more Phosphorus and 2.3 times more Potassium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Hawaii Mountain Yam contain similar levels of Calcium, Copper, Zinc and Water per one pound.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Drained Canned Carrots with Salt as well as Raw Hawaii Mountain Yam lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Carrots with Salt has 8 times more Sugars than Hawaii Mountain Yam.
• While 1 lb of Raw Hawaii Mountain Yam contains 2.7 times more Energy, 2.9 times more Carbohydrate, 1.7 times more Fiber and 2.1 times more Protein than Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Drained Canned Carrots with Salt as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in one pound.