Comparing Nutrients in 1 pound Hawaii Mountain Yam VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Hawaii Mountain Yam	8%	1%	91%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Hawaii Mountain Yam	Frozen Carrots	Recommended Dietary Allowance
Energy	10.5% 304kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	27.6% 36g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	29.8% 21.6g	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	1.94% 1.4g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 18.4g	g per day for Men 19-50 years
Fiber	30% 11.3g	39.4% 15g	38g per day for Men 19-50 years
Protein	11% 6.08g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	NA	358% 3221μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.6% 0.46mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.3% 1.96mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.5% 0.81mg	33% 0.43mg	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	16% 63.5μg	11.3% 45.4μg	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% 11.8mg	12.6% 11.3mg	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	6.35% 0.95mg	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	66.5% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	Frozen Carrots	Recommended Dietary Allowance
Calcium	11.8% 118mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	37.3% 0.34mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	47.7% 1.1mg	33.7% 0.78mg	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	22% 154mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	55.8% 1896mg	31.4% 1066mg	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	3.93% 59mg	20.6% 308mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	10% 369g	11% 408g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Hawaii Mountain Yam has 2.3 times more Vitamin B1, 2.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.4 times more Vitamin B9 than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 1.9 times more Vitamin B2, 2.7 times more Vitamin E and 12.6 times more Vitamin K than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Frozen Carrots provide similar amounts of Vitamin B3 and Vitamin C per one pound.
• 1 pound of Hawaii Mountain Yam have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Raw Hawaii Mountain Yam as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Hawaii Mountain Yam has 1.5 times more Copper, 1.4 times more Manganese and 1.8 times more Potassium than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 1.4 times more Calcium and 5.2 times more Sodium than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Frozen Carrots contain similar levels of Iron, Magnesium, Phosphorus, Zinc and Water per one pound.
• Both Raw Hawaii Mountain Yam as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hawaii Mountain Yam has 1.9 times more Energy, 2.1 times more Carbohydrate and 1.7 times more Protein than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 15.4 times more Sugars and 1.3 times more Fiber than Raw Hawaii Mountain Yam.
• 1 pound of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Raw Hawaii Mountain Yam as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in one pound.