Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS 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	1.12% 32.6kcal	3.27% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.097% 0.031g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	17.8% 23g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	0.61% 0.44g	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	6.7% 2.55g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	97% 869μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	4.26% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	19.5% 0.25mg	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	2.83% 11.3μg	4.96% 20μg	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	3.15% 2.83mg	4.1% 3.7mg	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	6.9% 1.03mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	1.65% 2μg	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	4.4% 44mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	17.3% 0.16mg	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	9.2% 0.74mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	15% 0.34mg	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	4.05% 28.3mg	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	17.4% 593mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Hawaii Mountain Yam per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Hawaii Mountain Yam to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Hawaii Mountain Yam:

• 5 ounces of Canned Carrots with Liquids and Salt have 1.4 times more Vitamin B2, 3.5 times more Vitamin E and 7 times more Vitamin K than Hawaii Mountain Yam.
• While 5 oz of Raw Hawaii Mountain Yam contain 5.4 times more Vitamin B1, 3.1 times more Vitamin B5, 1.6 times more Vitamin B6, 1.8 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Hawaii Mountain Yam provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 5 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2, Vitamin E and 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 five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Hawaii Mountain Yam:

• 5 ounces of Canned Carrots with Liquids and Salt have 1.9 times more Manganese and 18.5 times more Sodium than Hawaii Mountain Yam.
• While 5 oz of Raw Hawaii Mountain Yam contain 1.3 times more Magnesium, 1.7 times more Phosphorus and 2.4 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Hawaii Mountain Yam contain similar levels of Calcium, Copper, Iron, Zinc and Water per five ounces.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Hawaii Mountain Yam lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Liquids and Salt have 7.9 times more Sugars than Hawaii Mountain Yam.
• While 5 oz of Raw Hawaii Mountain Yam contain 2.9 times more Energy, 3 times more Carbohydrate, 1.4 times more Fiber and 2.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in five ounces.