Comparing Nutrients in 1 pound Cooked Tahitian Taro with Salt VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Tahitian Taro with Salt	33%	12%	55%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cooked Tahitian Taro with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	6.9% 200kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	5.23% 0.89g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	NA	15.4% 11g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	21.5% 8.16g	38g per day for Men 19-50 years
Protein	33.7% 19g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	44.4% 399μg	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69% 0.9mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	39% 0.51mg	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	7.94% 31.8μg	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	192% 172mg	10% 9.07mg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tahitian Taro with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	67.6% 676mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	52% 0.47mg	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	88.5% 7.08mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	88.7% 2.04mg	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	43.4% 304mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	83% 2826mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	87.7% 1315mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tahitian Taro with Salt VS Canned Carrots with Liquids and Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Tahitian Taro with Salt vs Canned Carrots with Liquids and Salt:

• 1 pound of Cooked Tahitian Taro with Salt has 2.3 times more Vitamin B1, 7.3 times more Vitamin B2 and 19 times more Vitamin C than Canned Carrots with Liquids and Salt.
• While 1 lb of Canned Carrots Solids and Liquids with Salt contains 7 times more Vitamin A than Cooked Tahitian Taro with Salt.
• Both Cooked Tahitian Taro with Salt and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Cooked Tahitian Taro with Salt have insufficient amounts of Vitamin B9
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Cooked Tahitian Taro with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Tahitian Taro with Salt vs Canned Carrots with Liquids and Salt:

• 1 pound of Cooked Tahitian Taro with Salt has 4.8 times more Calcium, 3 times more Iron, 5.7 times more Magnesium, 3.4 times more Phosphorus, 3.6 times more Potassium and 1.2 times more Sodium than Canned Carrots with Liquids and Salt.
• While 1 lb of Canned Carrots Solids and Liquids with Salt contains 1.4 times more Copper, 2.7 times more Manganese and 2.9 times more Zinc than Cooked Tahitian Taro with Salt.
• Both Cooked Tahitian Taro with Salt and Canned Carrots with Liquids and Salt contain similar levels of Water per one pound.
• 1 pound of Cooked Tahitian Taro with Salt lack sufficient amounts of Zinc
• Both Cooked Tahitian Taro with Salt as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Tahitian Taro with Salt has 10.6 times more Omega 3, 1.3 times more Carbohydrate and 7.2 times more Protein than Canned Carrots with Liquids and Salt.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 3 and Protein
• Both Cooked Tahitian Taro with Salt as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Energy and Omega 6 in one pound.