Comparing Nutrients in 14 ounces Yam VS Cooked Yam, Boiled, Drained, Or Baked

Macros Ratio

	Protein	Fat	Carbs
Yam	5%	1%	94%
Cooked Yam, Boiled, Drained, Or Baked	5%	1%	94%

Macro Nutrients

	Yam	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Energy	16% 468kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	84% 109g	130g per day for Men 19-50 years
Sugars	2.74% 2g	2.7% 1.94g	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	43% 16.3g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	11% 6.07g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Yam	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	24.7% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.5% 1.16mg	69.6% 0.9mg	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	16% 63.5μg	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	53.4% 48mg	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	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yam	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	78.5% 0.71mg	67% 0.6mg	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	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.58mg	64% 1.47mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	95% 3239mg	78.2% 2659mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	7.47% 276g	7.52% 278g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Yam vs Cooked Yam, Boiled, Drained, Or Baked:

• Raw Yam has 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.4 times more Vitamin C than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• Both Raw Yam and Cooked Yam, Boiled, Drained, Or Baked no Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K per 14 oz.
• Both Raw Yam as well as Cooked Yam, Boiled, Drained, Or Baked no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Yam vs Cooked Yam, Boiled, Drained, Or Baked:

• Raw Yam has 1.2 times more Calcium and 1.2 times more Potassium than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• Both Raw Yam and Cooked Yam, Boiled, Drained, Or Baked no Salt have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Both Raw Yam and Cooked Yam, Boiled, Drained, Or Baked no Salt have similar amounts of macro-nutrients per 14 oz
• Both Raw Yam and Cooked Yam, Boiled, Drained, Or Baked no Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 14 oz.
• Both Raw Yam as well as Cooked Yam, Boiled, Drained, Or Baked no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.