Comparing Nutrients in 7 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	1.57% 45.6kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	25% 32.3g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	0.85% 0.62g	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	9.4% 3.57g	13% 4.96g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	4.75% 2.66g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	135% 1216μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	5.97% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	27.3% 0.36mg	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	3.97% 16μg	6.95% 27.8μg	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	4.4% 3.97mg	5.73% 5.16mg	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	9.66% 1.45mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	2.3% 2.78μg	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	6.15% 61.5mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	24.3% 0.22mg	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	13% 1.03mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	21% 0.48mg	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	5.67% 39.7mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	5% 185g	4.37% 162g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Hawaii Mountain Yam:

• Canned Carrots Solids and Liquids with Salt have 1.4 times more Vitamin B2, 3.5 times more Vitamin E and 7 times more Vitamin K than Raw Hawaii Mountain Yam.
• While Raw Hawaii Mountain Yam contains 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 Solids and Liquids with Salt and Raw Hawaii Mountain Yam have similar amounts of Vitamin B3 per 7 oz.
• 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 7 oz.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Hawaii Mountain Yam:

• Canned Carrots Solids and Liquids with Salt have 1.9 times more Manganese and 18.5 times more Sodium than Raw Hawaii Mountain Yam.
• While Raw Hawaii Mountain Yam contains 1.3 times more Magnesium, 1.7 times more Phosphorus, 2.4 times more Potassium and 1.8 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Hawaii Mountain Yam have similar amounts of Calcium, Copper, Iron, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Carrots Solids and Liquids with Salt have 7.9 times more Sugars than Raw Hawaii Mountain Yam.
• While Raw Hawaii Mountain Yam contains 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.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Hawaii Mountain Yam have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.