Comparing Nutrients in 1 pound Steamed Hawaii Mountain Yam VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Steamed Hawaii Mountain Yam	8%	1%	91%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Steamed Hawaii Mountain Yam	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	13% 372kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	27% 35g	130g per day for Men 19-50 years
Sugars	NA	25.5% 18.5g	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	1.75% 1.27g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	NA	39.4% 15g	38g per day for Men 19-50 years
Protein	14% 7.85g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Steamed Hawaii Mountain Yam	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.18mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	29.3% 0.38mg	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	13.6% 54.4μg	12.5% 50μg	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	0% 0mg	11.6% 10.4mg	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	NA	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Hawaii Mountain Yam	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	41.3% 0.37mg	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	24.4% 1.95mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	33% 0.76mg	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	26% 181mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	66% 2245mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.46% 350g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Hawaii Mountain Yam VS Cooked Frozen Carrots per 1 lb

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

Lets compare vitamin content per 1 pound of Steamed Hawaii Mountain Yam vs Cooked Frozen Carrots:

• 1 pound of Steamed Hawaii Mountain Yam has 2.9 times more Vitamin B1, 2.8 times more Vitamin B5 and 2.5 times more Vitamin B6 than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains more Vitamin A, 2.6 times more Vitamin B2, 3.2 times more Vitamin B3 and more Vitamin C than Steamed Hawaii Mountain Yam.
• Both Steamed Hawaii Mountain Yam and Cooked Frozen Carrots provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin C
• Both Steamed Hawaii Mountain Yam as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Steamed Hawaii Mountain Yam vs Cooked Frozen Carrots:

• 1 pound of Steamed Hawaii Mountain Yam has 1.6 times more Copper, 1.7 times more Manganese, 1.3 times more Phosphorus and 2.6 times more Potassium than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 4.4 times more Calcium and 4.9 times more Sodium than Steamed Hawaii Mountain Yam.
• Both Steamed Hawaii Mountain Yam and Cooked Frozen Carrots contain similar levels of Iron, Magnesium, Zinc and Water per one pound.
• 1 pound of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium
• Both Steamed Hawaii Mountain Yam as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Steamed Hawaii Mountain Yam has 2.2 times more Energy, 2.6 times more Carbohydrate and 3 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 7.3 times more Omega 3 than Steamed Hawaii Mountain Yam.
• 1 pound of Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Steamed Hawaii Mountain Yam as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in one pound.