Comparing Nutrients in 300 calories Hawaii Mountain Yam VS Carrots

Weight per 300 calories

• Hawaii Mountain Yam: 448g
• Carrots: 732g

Hawaii Mountain Yam has 1.6 times more energy per 100g than Carrots. It has low energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Hawaii Mountain Yam or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Hawaii Mountain Yam	8%	1%	91%
Carrots	8%	5%	87%

Macro Nutrients

	Hawaii Mountain Yam	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	1.96% 0.031g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	54% 70g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.3g	g per day for Men 19-50 years
Fiber	29.5% 11g	54% 20.5g	38g per day for Men 19-50 years
Protein	10.7% 6g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Carrots	Recommended Dietary Allowance
Vitamin A	NA	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.15mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.8% 1.94mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.7% 0.8mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.7% 62.7μg	34.8% 139μg	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% 11.6mg	48% 43mg	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	6.27% 0.94mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.22% 6.27μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	Carrots	Recommended Dietary Allowance
Calcium	11.6% 116mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	54.7% 0.49mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	24.6% 1.97mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.7mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	45.5% 1.05mg	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	21.7% 152mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	55% 1872mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	5.7% 3.13μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	3.9% 58.2mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	9.86% 365g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Hawaii Mountain Yam vs Carrots:

• Raw Carrots contain 5 times more Vitamin B2, 3.3 times more Vitamin B3, 1.3 times more Vitamin B6, 2.2 times more Vitamin B9, 3.7 times more Vitamin C, 5.1 times more Vitamin E and 15.4 times more Vitamin K than Raw Hawaii Mountain Yam.
• Both Raw Hawaii Mountain Yam and Raw Carrots have similar amounts of Vitamin B1 and Vitamin B5 per 300 kcal.
• Both Raw Hawaii Mountain Yam as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Hawaii Mountain Yam vs Carrots:

• Raw Hawaii Mountain Yam has 1.5 times more Copper and 4.3 times more Selenium than Raw Carrots.
• While Raw Carrots contain 2.1 times more Calcium, 1.6 times more Magnesium, 1.7 times more Phosphorus, 1.3 times more Potassium, 8.7 times more Sodium, 1.5 times more Zinc and 1.8 times more Water than Raw Hawaii Mountain Yam.
• Both Raw Hawaii Mountain Yam and Raw Carrots have similar amounts of Iron and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots contain 4.3 times more Omega 6, 25 times more Sugars and 1.8 times more Fiber than Raw Hawaii Mountain Yam.
• Both Raw Hawaii Mountain Yam and Raw Carrots have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Hawaii Mountain Yam as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.