Comparing Nutrients in 7 ounces Hawaii Mountain Yam VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Hawaii Mountain Yam	8%	1%	91%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Hawaii Mountain Yam	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	4.6% 133kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	8.46% 11g	130g per day for Men 19-50 years
Sugars	0.85% 0.62g	6.8% 4.92g	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	13% 4.96g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	4.75% 2.66g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	NA	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.97% 0.95mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.3% 0.36mg	17% 0.22mg	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	6.95% 27.8μg	4.47% 18μg	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	5.73% 5.16mg	5.95% 5.36mg	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	2.78% 0.42mg	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	23% 0.21mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	39% 0.89mg	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	9.64% 67.5mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.37% 162g	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Hawaii Mountain Yam VS Canned Carrots with Salt per 7 oz

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

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

• 7 ounces of Hawaii Mountain Yam have 5.7 times more Vitamin B1, 3.2 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 1.6 times more Vitamin B2, 3.5 times more Vitamin E and 7 times more Vitamin K than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Canned Carrots with Salt 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
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Raw Hawaii Mountain Yam as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Hawaii Mountain Yam have 1.5 times more Magnesium, 1.4 times more Phosphorus and 2.3 times more Potassium than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 1.5 times more Iron, 1.9 times more Manganese and 18.6 times more Sodium than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Canned Carrots with Salt contain similar levels of Calcium, Copper, Zinc and Water per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Raw Hawaii Mountain Yam as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hawaii Mountain Yam have 2.7 times more Energy, 2.9 times more Carbohydrate, 1.7 times more Fiber and 2.1 times more Protein than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 8 times more Sugars than Raw Hawaii Mountain Yam.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Raw Hawaii Mountain Yam as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.