Comparing Nutrients in 300 calories Boiled Yambean VS Frozen Carrots

Weight per 300 calories

• Boiled Yambean: 790g
• Frozen Carrots: 833g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Boiled Yambean or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean	7%	2%	91%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled Yambean	Frozen Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	NA	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	NA	8.85% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	12% 2.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.6g	50.6% 66g	130g per day for Men 19-50 years
Sugars	NA	54.7% 39.7g	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	3.56% 2.6g	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	% 3.33g	g per day for Men 19-50 years
Sucrose	NA	% 33.8g	g per day for Men 19-50 years
Fiber	NA	72.4% 27.5g	38g per day for Men 19-50 years
Protein	10% 5.7g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.88% 7.9μg	657% 5917μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	24% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	61% 0.79mg	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	15.8% 63μg	21% 83.3μg	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	124% 111mg	23% 21mg	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	31.7% 4.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	122% 147μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yambean	Frozen Carrots	Recommended Dietary Allowance
Calcium	8.7% 87mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	68.5% 0.62mg	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	56.3% 4.5mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	62% 1.43mg	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	18% 126mg	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	31.3% 1066mg	57.6% 1958mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	10.6% 5.83μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	37.8% 567mg	1500mg per day for Men 19-50 years
Zinc	10.8% 1.2mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	19.2% 711g	20.3% 750g	3700g per day for Men 19-50 years

Boiled Yambean VS Frozen Carrots Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Yambean or Frozen Carrots?

Lets compare vitamin content per 300 calories of Boiled Yambean vs Frozen Carrots:

• 300 calories of Boiled Yambean have 5.3 times more Vitamin C than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 749.4 times more Vitamin A, 2.7 times more Vitamin B1, 1.4 times more Vitamin B2, 2.6 times more Vitamin B3, 1.6 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled and Drained Yambean .
• 300 calories of Boiled Yambean have insufficient amounts of Vitamin A
• Both Boiled and Drained Yambean as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Yambean vs Frozen Carrots:

• 300 calories of Boiled Yambean have 1.2 times more Iron than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 3.5 times more Calcium, 1.7 times more Copper, 3.2 times more Manganese, 2.2 times more Phosphorus, 1.8 times more Potassium, 17.9 times more Sodium and 2.3 times more Zinc than Boiled and Drained Yambean .
• Both Boiled Yambean and Frozen Carrots contain similar levels of Magnesium, Selenium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Boiled and Drained Yambean and Frozen Carrots, Unprepared have similar amounts of macro-nutrients per 300 kcal
• Both Boiled Yambean and Frozen Carrots offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.