Comparing Nutrients in 5 ounces Cooked Tahitian Taro VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Tahitian Taro	33%	12%	55%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Cooked Tahitian Taro	Frozen Carrots	Recommended Dietary Allowance
Energy	2.15% 62.4kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	7.53% 0.12g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.47% 9.7g	8.6% 11g	130g per day for Men 19-50 years
Sugars	NA	9.3% 6.75g	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	0.61% 0.44g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 5.74g	g per day for Men 19-50 years
Fiber	NA	12.3% 4.68g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	1.97% 1.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	14% 125μg	112% 1006μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.25% 0.68mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.57% 0.18mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.8% 0.17mg	10.4% 0.13mg	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	2.5% 9.92μg	3.54% 14μg	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	60% 54mg	3.94% 3.54mg	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	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.8% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tahitian Taro	Frozen Carrots	Recommended Dietary Allowance
Calcium	21% 211mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	11.7% 0.1mg	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	27.6% 2.2mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	10.5% 0.24mg	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	13.6% 95mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	26% 883mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	5.1% 76.5mg	6.43% 96mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	3.3% 123g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tahitian Taro VS Frozen Carrots per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Tahitian Taro versus 5 oz of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Tahitian Taro vs Frozen Carrots:

• 5 ounces of Cooked Tahitian Taro have 5.4 times more Vitamin B2, 1.2 times more Vitamin B6 and 15.2 times more Vitamin C than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain 8.1 times more Vitamin A, 1.5 times more Vitamin B5 and 1.4 times more Vitamin B9 than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro and Frozen Carrots provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Cooked Tahitian Taro have insufficient amounts of Vitamin B9
• Both Cooked Tahitian Taro no Salt as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Tahitian Taro vs Frozen Carrots:

• 5 ounces of Cooked Tahitian Taro have 4.1 times more Calcium, 3.5 times more Iron, 4.3 times more Magnesium, 2 times more Phosphorus and 2.7 times more Potassium than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain 1.3 times more Sodium and 3.3 times more Zinc than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro and Frozen Carrots contain similar levels of Copper, Manganese and Water per five ounces.
• 5 ounces of Cooked Tahitian Taro lack sufficient amounts of Zinc
• Both Cooked Tahitian Taro no Salt as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Tahitian Taro have 5 times more Omega 3 and 5.3 times more Protein than Frozen Carrots.
• Both Cooked Tahitian Taro and Frozen Carrots offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Cooked Tahitian Taro no Salt as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy and Omega 6 in five ounces.