Lets compare vitamin content per 5 ounces of Steamed Hawaii Mountain Yam vs Canned Carrots with Liquids and Salt:
Steamed Hawaii Mountain Yam has 4.5 times more Vitamin B1, 3.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 1.9 times more Vitamin B2, 3.2 times more Vitamin B3 and more Vitamin C than Steamed Hawaii Mountain Yam.
Both Steamed Hawaii Mountain Yam as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Steamed Hawaii Mountain Yam vs Canned Carrots with Liquids and Salt:
Steamed Hawaii Mountain Yam has 1.3 times more Copper, 2 times more Phosphorus, 2.9 times more Potassium and 2.3 times more Selenium than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 3.9 times more Calcium, 1.6 times more Manganese and 20 times more Sodium than Steamed Hawaii Mountain Yam.
Both Steamed Hawaii Mountain Yam and Canned Carrots Solids and Liquids with Salt have similar amounts of Iron, Magnesium, Zinc and Water per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Steamed Hawaii Mountain Yam has 3.6 times more Energy, 3.7 times more Carbohydrate and 3 times more Protein than Canned Carrots Solids and Liquids with Salt.
Both Steamed Hawaii Mountain Yam as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.