Comparing Nutrients in 1 pound Cooked Tahitian Taro VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Tahitian Taro	33%	12%	55%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Cooked Tahitian Taro	Frozen Carrots	Recommended Dietary Allowance
Energy	6.9% 200kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	5.23% 0.89g	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	24% 31g	27.6% 36g	130g per day for Men 19-50 years
Sugars	NA	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	NA	39.4% 15g	38g per day for Men 19-50 years
Protein	33.7% 19g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	44.4% 399μg	358% 3221μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69% 0.9mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	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	7.94% 31.8μg	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	192% 172mg	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	NA	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	66.5% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tahitian Taro	Frozen Carrots	Recommended Dietary Allowance
Calcium	67.6% 676mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	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	88.5% 7.08mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	43.4% 304mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	83% 2826mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	16.3% 245mg	20.6% 308mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11% 408g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tahitian Taro VS Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Tahitian Taro 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 Cooked Tahitian Taro vs Frozen Carrots:

• 1 pound of Cooked Tahitian Taro has 5.4 times more Vitamin B2, 1.2 times more Vitamin B6 and 15.2 times more Vitamin C than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 8.1 times more Vitamin A, 1.5 times more Vitamin B5 and 1.4 times more Vitamin B9 than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro and Frozen Carrots provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Cooked Tahitian Taro have insufficient amounts of Vitamin B9
• Both Cooked Tahitian Taro no Salt as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Tahitian Taro vs Frozen Carrots:

• 1 pound of Cooked Tahitian Taro has 4.1 times more Calcium, 3.5 times more Iron, 4.3 times more Magnesium, 2 times more Phosphorus and 2.7 times more Potassium than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 1.3 times more Sodium and 3.3 times more Zinc than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro and Frozen Carrots contain similar levels of Copper, Manganese and Water per one pound.
• 1 pound of Cooked Tahitian Taro lack sufficient amounts of Zinc
• Both Cooked Tahitian Taro no Salt as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Tahitian Taro has 5 times more Omega 3 and 5.3 times more Protein than Frozen Carrots.
• Both Cooked Tahitian Taro and Frozen Carrots offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Cooked Tahitian Taro no Salt as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy and Omega 6 in one pound.