Nutrient Comparison: Baked Red Potatoes VS Yam per 14 oz
Compare the macro and micronutrient content in 14 oz of Baked Red Potatoes versus 14 oz of Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Yam:
- 14 ounces of Baked Red Potatoes have 1.6 times more Vitamin B2, 2.9 times more Vitamin B3 and 1.2 times more Vitamin K than Yam.
- While 14 oz of Raw Yam contain 1.6 times more Vitamin B1, 1.4 times more Vitamin B6, 1.4 times more Vitamin C and 4.4 times more Vitamin E than Baked Whole Red Potatoes.
- Both Baked Red Potatoes and Yam provide similar amounts of Vitamin B5 and Vitamin B9 per 14 ounces.
- 14 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
- 14 ounces of Yam have insufficient amounts of Vitamin K
- Both Baked Whole Red Potatoes as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Baked Red Potatoes vs Yam:
- 14 ounces of Baked Red Potatoes have 1.3 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus and 1.7 times more Zinc than Yam.
- While 14 oz of Raw Yam contain 2.3 times more Manganese and 1.5 times more Potassium than Baked Whole Red Potatoes.
- Both Baked Red Potatoes and Yam contain similar levels of Copper per 14 ounces.
- Both Baked Whole Red Potatoes as well as Raw Yam lack sufficient amounts of Calcium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Baked Red Potatoes have 1.5 times more Protein than Yam.
- While 14 oz of Raw Yam contain 1.4 times more Energy, 1.4 times more Carbohydrate and 2.3 times more Fiber than Baked Whole Red Potatoes.
- Both Baked Whole Red Potatoes as well as Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.