Comparing Nutrients in 1 pound Cooked Frozen Carrots VS Boiled Yambean

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Boiled Yambean	7%	2%	91%

Macro Nutrients

	Cooked Frozen Carrots	Boiled Yambean	Recommended Dietary Allowance
Energy	5.8% 168kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	NA	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	NA	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	30.8% 40g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	NA	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	NA	38g per day for Men 19-50 years
Protein	4.7% 2.63g	5.83% 3.27g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Boiled Yambean	Recommended Dietary Allowance
Vitamin A	426% 3837μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	6.43% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	5.4% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	14% 0.18mg	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	9.07% 36.3μg	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	71% 64mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Boiled Yambean	Recommended Dietary Allowance
Calcium	16% 159mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	23% 0.21mg	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	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	11.2% 0.26mg	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	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	18% 612mg	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	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	11% 410g	11% 409g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Boiled Yambean per 1 lb

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

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

• 1 pound of Cooked Frozen Carrots has 846 times more Vitamin A, 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.2 times more Vitamin B3, 1.4 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.4 times more Vitamin B9 than Boiled Yambean .
• While 1 lb of Boiled and Drained Yambean contains 6.1 times more Vitamin C than Boiled and Drained Frozen Carrots.
• 1 pound of Boiled Yambean have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Yambean have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Carrots vs Boiled Yambean :

• 1 pound of Cooked Frozen Carrots has 3.2 times more Calcium, 1.8 times more Copper, 2.9 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Potassium, 14.8 times more Sodium and 2.3 times more Zinc than Boiled Yambean .
• Both Cooked Frozen Carrots and Boiled Yambean contain similar levels of Iron, Magnesium and Water per one pound.
• 1 pound of Boiled Yambean lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Yambean lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• Both Boiled and Drained Frozen Carrots and Boiled and Drained Yambean have similar amounts of macro-nutrients per 1 lb
• Both Cooked Frozen Carrots and Boiled Yambean offer comparable quantities of Carbohydrate per one pound.
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Yambean provide inadequate amounts of Energy and Protein in one pound.