Comparing Nutrients in 1 pound Frozen Carrots VS Cooked Yam, Boiled, Drained, Or Baked with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Cooked Yam, Boiled, Drained, Or Baked with Salt	5%	1%	94%

Macro Nutrients

	Frozen Carrots	Cooked Yam, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Energy	5.63% 163kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	94% 122g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	3.07% 2.22g	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	1.94% 1.4g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 18.4g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	12% 6.76g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Cooked Yam, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Vitamin A	358% 3221μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	36% 0.43mg	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	13% 2.1mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	79.6% 1.03mg	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	11.3% 45.4μg	18% 72.6μg	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	12.6% 11.3mg	61% 55mg	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	17.2% 2.6mg	10.3% 1.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.5% 80μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Cooked Yam, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Calcium	16.3% 163mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	76.6% 0.69mg	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	25% 2mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	73% 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	21.4% 150mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	89.4% 3039mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	20.6% 308mg	73.8% 1107mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11% 408g	8.6% 318g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Cooked Yam, Boiled, Drained, Or Baked with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Carrots versus 1 lb of Cooked Yam, Boiled, Drained, Or Baked with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Carrots vs Cooked Yam, Boiled, Drained, Or Baked with Salt:

• 1 pound of Frozen Carrots has 118.3 times more Vitamin A, 1.3 times more Vitamin B2, 1.7 times more Vitamin E and 7.7 times more Vitamin K than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• While 1 lb of Cooked Yam, Boiled, Drained, Or Baked with Salt contains 2.2 times more Vitamin B1, 1.7 times more Vitamin B5, 2.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 4.8 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cooked Yam, Boiled, Drained, Or Baked with Salt provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Cooked Yam, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin A and Vitamin K
• Both Frozen Carrots, Unprepared as well as Cooked Yam, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Carrots vs Cooked Yam, Boiled, Drained, Or Baked with Salt:

• 1 pound of Frozen Carrots has 2.6 times more Calcium, 1.7 times more Zinc and 1.3 times more Water than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• While 1 lb of Cooked Yam, Boiled, Drained, Or Baked with Salt contains 2.1 times more Copper, 1.5 times more Magnesium, 2.2 times more Manganese, 1.5 times more Phosphorus, 2.9 times more Potassium and 3.6 times more Sodium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cooked Yam, Boiled, Drained, Or Baked with Salt contain similar levels of Iron per one pound.
• 1 pound of Cooked Yam, Boiled, Drained, Or Baked with Salt lack sufficient amounts of Calcium and Zinc
• Both Frozen Carrots, Unprepared as well as Cooked Yam, Boiled, Drained, Or Baked with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Carrots has 9.7 times more Sugars than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• While 1 lb of Cooked Yam, Boiled, Drained, Or Baked with Salt contains 3.2 times more Energy, 3.4 times more Carbohydrate and 1.9 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cooked Yam, Boiled, Drained, Or Baked with Salt offer comparable quantities of Fiber per one pound.
• 1 pound of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Frozen Carrots, Unprepared as well as Cooked Yam, Boiled, Drained, Or Baked with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.