Comparing Nutrients in 500 calories Cooked Yam, Boiled, Drained, Or Baked with Salt VS Frozen Carrots

Weight per 500 calories

• Cooked Yam, Boiled, Drained, Or Baked with Salt: 439g
• Frozen Carrots: 1389g

Cooked Yam, Boiled, Drained, Or Baked with Salt has 3.2 times more energy per 100g than Frozen Carrots. It has average energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

Discover which food has more nutrients per 500 calories - Cooked Yam, Boiled, Drained, Or Baked with Salt or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cooked Yam, Boiled, Drained, Or Baked with Salt	5%	1%	94%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Cooked Yam, Boiled, Drained, Or Baked with Salt	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	2.47% 0.039g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	84.4% 110g	130g per day for Men 19-50 years
Sugars	2.96% 2.15g	91% 66g	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	5.94% 4.3g	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	% 5.56g	g per day for Men 19-50 years
Sucrose	NA	% 56.3g	g per day for Men 19-50 years
Fiber	45% 17g	121% 46g	38g per day for Men 19-50 years
Protein	11.7% 6.54g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Yam, Boiled, Drained, Or Baked with Salt	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	2.92% 26.3μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.45% 0.12mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.3% 1.36mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	101% 1.3mg	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	17.5% 70μg	34.7% 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	59% 53mg	38.6% 34.7mg	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	9.94% 1.5mg	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.4% 10μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Yam, Boiled, Drained, Or Baked with Salt	Frozen Carrots	Recommended Dietary Allowance
Calcium	6.14% 61.4mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	114% 1.03mg	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	28.5% 2.3mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	18.8% 79mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	70.7% 1.63mg	103% 2.38mg	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	30.7% 215mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	86.4% 2939mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	5.6% 3.07μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	71.3% 1070mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	7.97% 0.88mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	8.3% 308g	33.8% 1251g	3700g per day for Men 19-50 years

Cooked Yam, Boiled, Drained, Or Baked With Salt VS Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Yam, Boiled, Drained, Or Baked with Salt or Frozen Carrots?

Lets compare vitamin content per 500 calories of Cooked Yam, Boiled, Drained, Or Baked with Salt vs Frozen Carrots:

• 500 calories of Cooked Yam, Boiled, Drained, Or Baked with Salt have 1.5 times more Vitamin C than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 374.7 times more Vitamin A, 1.5 times more Vitamin B1, 4.2 times more Vitamin B2, 2.7 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6, 2 times more Vitamin B9, 5.3 times more Vitamin E and 24.2 times more Vitamin K than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• 500 calories of Cooked Yam, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Yam, Boiled, Drained, Or Baked with Salt vs Frozen Carrots:

• 500 kcal of Frozen Carrots, Unprepared contain 8.1 times more Calcium, 1.5 times more Copper, 2.7 times more Iron, 2.1 times more Magnesium, 1.5 times more Manganese, 2.1 times more Phosphorus, 3.2 times more Selenium, 5.2 times more Zinc and 4.1 times more Water than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt and Frozen Carrots contain similar levels of Potassium and Sodium per 500 calories.
• 500 calories of Cooked Yam, Boiled, Drained, Or Baked with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Frozen Carrots, Unprepared contain 6 times more Omega 3, 15.6 times more Omega 6, 30.8 times more Sugars, 2.7 times more Fiber and 1.7 times more Protein than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt and Frozen Carrots offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked Yam, Boiled, Drained, Or Baked with Salt provide inadequate amounts of Omega 3 and Omega 6