Comparing Nutrients in 7 ounces Frozen Carrots VS Hawaii Mountain Yam

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Hawaii Mountain Yam	8%	1%	91%

Macro Nutrients

	Frozen Carrots	Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	12% 15.7g	25% 32.3g	130g per day for Men 19-50 years
Sugars	13% 9.45g	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	0.85% 0.62g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 8.04g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	13% 4.96g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	4.75% 2.66g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	157% 1409μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	5.97% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	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	4.96% 20μg	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	5.5% 4.96mg	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	7.54% 1.13mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	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	11% 0.87mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	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	9.36% 65.5mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.83% 179g	4.37% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Hawaii Mountain Yam per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Carrots versus 7 oz of Hawaii Mountain Yam to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Carrots vs Hawaii Mountain Yam:

• 7 ounces of Frozen Carrots have 1.9 times more Vitamin B2, 2.7 times more Vitamin E and 12.6 times more Vitamin K than Hawaii Mountain Yam.
• While 7 oz of Raw Hawaii Mountain Yam contain 2.3 times more Vitamin B1, 2.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.4 times more Vitamin B9 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Hawaii Mountain Yam provide similar amounts of Vitamin B3 and Vitamin C per seven ounces.
• 7 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Frozen Carrots, Unprepared as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Carrots vs Hawaii Mountain Yam:

• 7 ounces of Frozen Carrots have 1.4 times more Calcium, 5.2 times more Sodium and 1.2 times more Zinc than Hawaii Mountain Yam.
• While 7 oz of Raw Hawaii Mountain Yam contain 1.5 times more Copper, 1.4 times more Manganese and 1.8 times more Potassium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Hawaii Mountain Yam contain similar levels of Iron, Magnesium, Phosphorus and Water per seven ounces.
• Both Frozen Carrots, Unprepared as well as Raw Hawaii Mountain Yam lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Carrots have 15.4 times more Sugars and 1.3 times more Fiber than Hawaii Mountain Yam.
• While 7 oz of Raw Hawaii Mountain Yam contain 1.9 times more Energy, 2.1 times more Carbohydrate and 1.7 times more Protein than Frozen Carrots, Unprepared.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Frozen Carrots, Unprepared as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Carrots VS Hawaii Mountain Yam

What are the health benefits of Frozen Carrots compared to Hawaii Mountain Yam?

Both frozen carrots and Hawaii mountain yam offer unique health benefits. Frozen carrots are a good source of beta-carotene, which is converted into vitamin A in the body and important for eye health and immune function. Hawaii mountain yam is rich in fiber, vitamin C, and potassium, which can support digestive health and heart health. Including a variety of colorful vegetables like carrots and yams in your diet can provide a range of essential nutrients for overall health and well-being.

Can I lose weight easier by eating more Frozen Carrots or Hawaii Mountain Yam?

Both frozen carrots and Hawaii mountain yam are healthy, low-calorie options that can aid in weight loss when incorporated into a balanced diet. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall calorie intake and portion control rather than solely relying on specific foods. Incorporating a variety of nutrient-dense foods, along with regular physical activity, is key to successful and sustainable weight loss.

Should I eat more Frozen Carrots or more Hawaii Mountain Yam to gain more muscles while training consistently?

Both frozen carrots and Hawaii mountain yam are nutritious options, but for gaining muscle while training consistently, Hawaii mountain yam would be the better choice. Hawaii mountain yam is a good source of complex carbohydrates, which provide sustained energy for workouts and muscle recovery. It also contains vitamins, minerals, and antioxidants that support overall health and muscle growth. Incorporating a variety of plant-based foods, including Hawaii mountain yam, along with a balanced diet and proper training, can help you achieve your muscle-building goals.

What is the environmental impact of producing Frozen Carrots compared to Hawaii Mountain Yam?

Frozen carrots generally have a lower environmental impact compared to Hawaii Mountain Yam. Carrots require less water, land, and energy to grow and process, making them a more sustainable option. Additionally, carrots have a lower carbon footprint and are typically more widely available, reducing transportation emissions. However, it's important to consider factors such as packaging and transportation methods when assessing the overall environmental impact of a food product.