Comparing Nutrients in 1 pound Cooked Frozen Carrots VS Taro

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Taro	5%	2%	93%

Macro Nutrients

	Cooked Frozen Carrots	Taro	Recommended Dietary Allowance
Energy	5.8% 168kcal	17.5% 508kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	92% 120g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	2.5% 1.8g	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	1.75% 1.27g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 15.6g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	49% 18.6g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Taro	Recommended Dietary Allowance
Vitamin A	426% 3837μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	27.5% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	99% 1.3mg	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	12.5% 50μg	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	11.6% 10.4mg	22.7% 20.4mg	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	30.5% 4.6mg	72% 10.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Taro	Recommended Dietary Allowance
Calcium	16% 159mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	86.7% 0.78mg	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	30% 2.4mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	75.5% 1.74mg	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	20% 141mg	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	79% 2681mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	11% 410g	8.66% 320g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Taro per 1 lb

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

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

• 1 pound of Cooked Frozen Carrots has 211.5 times more Vitamin A, 1.5 times more Vitamin B2 and 13.6 times more Vitamin K than Taro.
• While 1 lb of Raw Taro contains 3.2 times more Vitamin B1, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 3.4 times more Vitamin B6, 2 times more Vitamin B9, 2 times more Vitamin C and 2.4 times more Vitamin E than Boiled and Drained Frozen Carrots.
• 1 pound of Taro have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Raw Taro have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Carrots vs Taro:

• 1 pound of Cooked Frozen Carrots has 5.4 times more Sodium, 1.5 times more Zinc and 1.3 times more Water than Taro.
• While 1 lb of Raw Taro contains 2.1 times more Copper, 3 times more Magnesium, 2.3 times more Manganese, 2.7 times more Phosphorus and 3.1 times more Potassium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Taro contain similar levels of Calcium and Iron per one pound.
• Both Boiled and Drained Frozen Carrots as well as Raw Taro lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Carrots has 1.8 times more Omega 3 and 10.2 times more Sugars than Taro.
• While 1 lb of Raw Taro contains 3 times more Energy, 3.4 times more Carbohydrate and 2.6 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Taro offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• 1 pound of Taro provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Raw Taro provide inadequate amounts of Omega 6 in one pound.