Comparing Nutrients in 300 calories Canned Carrots with Liquids and Salt VS Hawaii Mountain Yam

Weight per 300 calories

• Canned Carrots with Liquids and Salt: 1304g
• Hawaii Mountain Yam: 448g

Raw Hawaii Mountain Yam has 2.9 times more energy per unit of mass than Canned Carrots Solids and Liquids with Salt, which is low in comparison to other foods. Canned Carrots with Liquids and Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Carrots with Liquids and Salt or Hawaii Mountain Yam?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Hawaii Mountain Yam	8%	1%	91%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	1.96% 0.031g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	56% 73g	130g per day for Men 19-50 years
Sugars	44.3% 32g	1.9% 1.4g	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	61.8% 23.5g	29.5% 11g	38g per day for Men 19-50 years
Protein	13.5% 7.57g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	888% 7996μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	13.5% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	38.8% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	61.7% 0.8mg	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	26% 104μg	15.7% 62.7μg	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	29% 26mg	13% 11.6mg	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	63.5% 9.52mg	6.27% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	107% 128μg	5.22% 6.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	40.4% 404mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	54.7% 0.49mg	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	84.8% 6.8mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	12.8% 53.7mg	420mg per day for Men 19-50 years
Manganese	255% 5.87mg	47% 1.1mg	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	37.3% 261mg	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	66.4% 2257mg	55% 1872mg	3400mg per day for Men 19-50 years
Selenium	9.5% 5.2μg	5.7% 3.13μg	55μg per day for Men 19-50 years
Sodium	209% 3130mg	3.9% 58.2mg	1500mg per day for Men 19-50 years
Zinc	34.4% 3.8mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	32.8% 1213g	9.86% 365g	3700g per day for Men 19-50 years

Canned Carrots With Liquids And Salt VS Hawaii Mountain Yam Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Carrots with Liquids and Salt or Hawaii Mountain Yam?

Lets compare vitamin content per 300 calories of Canned Carrots with Liquids and Salt vs Hawaii Mountain Yam:

• 300 calories of Canned Carrots with Liquids and Salt have 4.1 times more Vitamin B2, 2.5 times more Vitamin B3, 1.8 times more Vitamin B6, 1.7 times more Vitamin B9, 2.2 times more Vitamin C, 10.1 times more Vitamin E and 20.4 times more Vitamin K than Hawaii Mountain Yam.
• While 300 kcal of Raw Hawaii Mountain Yam contain 1.8 times more Vitamin B1 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Hawaii Mountain Yam provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Hawaii Mountain Yam have insufficient amounts of Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Carrots with Liquids and Salt vs Hawaii Mountain Yam:

• 300 calories of Canned Carrots with Liquids and Salt have 3.5 times more Calcium, 2.7 times more Copper, 3.4 times more Iron, 2.2 times more Magnesium, 5.4 times more Manganese, 1.7 times more Phosphorus, 1.2 times more Potassium, 1.7 times more Selenium, 53.8 times more Sodium, 3.1 times more Zinc and 3.3 times more Water than Hawaii Mountain Yam.
• 300 calories of Hawaii Mountain Yam lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Carrots with Liquids and Salt have 3.3 times more Omega 3, 23.1 times more Sugars, 2.1 times more Fiber and 1.3 times more Protein than Hawaii Mountain Yam.
• Both Canned Carrots with Liquids and Salt and Hawaii Mountain Yam offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Hawaii Mountain Yam provide inadequate amounts of Omega 3
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 6 in 300 calories.