Comparing Nutrients in 100 grams Hawaii Mountain Yam VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Hawaii Mountain Yam	8%	1%	91%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Hawaii Mountain Yam	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	2.3% 67kcal	1.28% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.069% 0.022g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	5.95% 7.73g	130g per day for Men 19-50 years
Sugars	0.43% 0.31g	5.63% 4.1g	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	0.39% 0.28g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	NA	% 3.44g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	2.4% 1.34g	1.04% 0.58g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	NA	94% 846μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3% 0.48mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.66% 0.43mg	3.48% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.8% 0.18mg	6.46% 0.084mg	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	3.5% 14μg	2.75% 11μg	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	2.9% 2.6mg	2.56% 2.3mg	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	1.4% 0.21mg	6.73% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	2.6% 26mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	12.2% 0.11mg	9.1% 0.082mg	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	6.63% 0.53mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	7.26% 0.17mg	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	4.86% 34mg	4.43% 31mg	700mg per day for Men 19-50 years
Potassium	12.3% 418mg	5.65% 192mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	2.2% 81.4g	2.44% 90g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Hawaii Mountain Yam have 3.4 times more Vitamin B1, 2.5 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cooked Frozen Carrots.
• While 100 g of Boiled and Drained Frozen Carrots contain 1.9 times more Vitamin B2, 4.8 times more Vitamin E and 9.7 times more Vitamin K than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Cooked Frozen Carrots 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 Raw Hawaii Mountain Yam as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Hawaii Mountain Yam have 1.3 times more Copper, 1.4 times more Manganese and 2.2 times more Potassium than Cooked Frozen Carrots.
• While 100 g of Boiled and Drained Frozen Carrots contain 1.3 times more Calcium, 4.5 times more Sodium and 1.3 times more Zinc than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Cooked Frozen Carrots contain similar levels of Iron, Magnesium, Phosphorus and Water per 100 grams.
• Both Raw Hawaii Mountain Yam as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Hawaii Mountain Yam have 1.8 times more Energy, 2.1 times more Carbohydrate and 2.3 times more Protein than Cooked Frozen Carrots.
• While 100 g of Boiled and Drained Frozen Carrots contain 6.3 times more Omega 3, 13.2 times more Sugars and 1.3 times more Fiber than Raw Hawaii Mountain Yam.
• 100 grams of Hawaii Mountain Yam provide inadequate amounts of Omega 3
• 100 grams of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Raw Hawaii Mountain Yam as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in 100 grams.