Comparing Nutrients in 14 ounces Yam VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Yam	5%	1%	94%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Yam	Baked Red Potatoes	Recommended Dietary Allowance
Energy	16% 468kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	60% 77.8g	130g per day for Men 19-50 years
Sugars	2.74% 2g	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	43% 16.3g	19% 7.14g	38g per day for Men 19-50 years
Protein	11% 6.07g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Yam	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.5% 1.16mg	64.7% 0.84mg	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	23% 91μg	26.8% 107μg	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	75.4% 68mg	55.6% 50mg	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	9.26% 1.4mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yam	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	78.5% 0.71mg	76.7% 0.69mg	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	26.8% 2.14mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.58mg	30% 0.69mg	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	31% 218mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	95% 3239mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	7.47% 276g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Yam vs Baked Red Potatoes:

• Raw Yam has 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.
• While Baked Whole Red Potatoes contain 1.6 times more Vitamin B2 and 2.9 times more Vitamin B3 than Raw Yam.
• Both Raw Yam and Baked Whole Red Potatoes have similar amounts of Vitamin B5, Vitamin B9 and Vitamin K per 14 oz.
• Both Raw Yam as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Yam vs Baked Red Potatoes:

• Raw Yam has 1.9 times more Calcium, 2.3 times more Manganese and 1.5 times more Potassium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus and 1.7 times more Zinc than Raw Yam.
• Both Raw Yam and Baked Whole Red Potatoes have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Yam has 1.4 times more Energy, 1.4 times more Carbohydrate and 2.3 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.9 times more Sugars and 1.5 times more Protein than Raw Yam.
• Both Raw Yam as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.