Comparing Nutrients in 7 ounces Frozen Carrots VS Yam

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Yam	5%	1%	94%

Macro Nutrients

	Frozen Carrots	Yam	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	8.07% 234kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.75% 0.13g	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	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	13% 9.45g	1.37% 0.99g	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	21.4% 8.14g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	5.42% 3.04g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Yam	Recommended Dietary Allowance
Vitamin A	157% 1409μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	44.7% 0.58mg	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	11.4% 45.6μg	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	37.7% 34mg	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	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Yam	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	39.2% 0.35mg	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	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	34.3% 0.79mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	47.6% 1619mg	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	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.83% 179g	3.73% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Yam per 7 oz

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

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

• 7 ounces of Frozen Carrots have 101.4 times more Vitamin A, 1.6 times more Vitamin E and 7.7 times more Vitamin K than Yam.
• While 7 oz of Raw Yam contain 2.5 times more Vitamin B1, 1.7 times more Vitamin B5, 3.1 times more Vitamin B6, 2.3 times more Vitamin B9 and 6.8 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Yam provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Yam have insufficient amounts of Vitamin A and Vitamin K
• Both Frozen Carrots, Unprepared as well as Raw Yam have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Carrots vs Yam:

• 7 ounces of Frozen Carrots have 2.1 times more Calcium, 7.6 times more Sodium, 1.4 times more Zinc and 1.3 times more Water than Yam.
• While 7 oz of Raw Yam contain 2.4 times more Copper, 1.8 times more Magnesium, 2.3 times more Manganese, 1.7 times more Phosphorus and 3.5 times more Potassium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Yam contain similar levels of Iron per seven ounces.
• 7 ounces of Yam lack sufficient amounts of Calcium
• Both Frozen Carrots, Unprepared as well as Raw Yam lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Carrots have 9.5 times more Sugars than Yam.
• While 7 oz of Raw Yam contain 3.3 times more Energy, 3.5 times more Carbohydrate and 2 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Yam offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Frozen Carrots, Unprepared as well as Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Carrots VS Yam

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

Both frozen carrots and yams are nutritious options, but they offer different health benefits. Carrots are rich in beta-carotene, which is converted into vitamin A in the body and is important for eye health and immune function. Yams are a good source of fiber, vitamin C, and potassium, which can help support digestion, immune system, and heart health. Both are great additions to a balanced vegan diet.

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

Both frozen carrots and yams can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall portion sizes and the balance of your meals. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins will help support your weight loss goals while providing essential nutrients for overall health.

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

Both frozen carrots and yams can be beneficial for muscle gain due to their nutrient content. Yams are a good source of complex carbohydrates, which provide energy for workouts and support muscle growth. Carrots are rich in beta-carotene, which is important for overall health and may help with muscle recovery. It's important to have a balanced diet that includes a variety of fruits and vegetables, whole grains, and plant-based proteins to support muscle growth and overall health.

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

Both frozen carrots and yams have a relatively low environmental impact compared to animal products. However, producing frozen carrots typically requires less water, land, and energy compared to yams. Carrots are also known to have a lower carbon footprint than yams. Overall, choosing frozen carrots over yams can be a more environmentally friendly choice.