Comparing Nutrients in 100 grams 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	1.24% 36kcal	2.3% 67kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	0.069% 0.022g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	0.22% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.08% 7.9g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	0.43% 0.31g	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	0.43% 0.31g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 4.05g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	1.4% 0.78g	2.4% 1.34g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	79% 710μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.67% 0.044mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	3% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.74% 0.19mg	8.66% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	13.8% 0.18mg	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% 10μg	3.5% 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	2.78% 2.5mg	2.9% 2.6mg	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	3.8% 0.57mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.6μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	3.6% 36mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	12.2% 0.11mg	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	5.5% 0.44mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	7.43% 0.17mg	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	4.7% 33mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	12.3% 418mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	4.53% 68mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.43% 90g	2.2% 81.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Hawaii Mountain Yam per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Carrots versus 100 g of Hawaii Mountain Yam to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Carrots vs Hawaii Mountain Yam:

• 100 grams 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 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Frozen Carrots vs Hawaii Mountain Yam:

• 100 grams 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 100 g 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 100 grams.
• Both Frozen Carrots, Unprepared as well as Raw Hawaii Mountain Yam lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Carrots have 15.4 times more Sugars and 1.3 times more Fiber than Hawaii Mountain Yam.
• While 100 g 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.
• 100 grams 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 100 grams.