Comparing Nutrients in 14 ounces Boiled Yambean VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean	7%	2%	91%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Yambean	Baked White Potatoes	Recommended Dietary Allowance
Energy	5.2% 151kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	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	27% 35g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	NA	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	NA	22% 8.33g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	64.4% 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	7.94% 31.8μg	37.7% 151μg	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	62% 56mg	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	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yambean	Baked White Potatoes	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	56% 0.5mg	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	28.3% 2.26mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	32.6% 0.75mg	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	9.07% 63.5mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	9.66% 357g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Yambean vs Baked White Potatoes:

• Baked Whole White Potatoes contain 2.8 times more Vitamin B1, 1.5 times more Vitamin B2, 8 times more Vitamin B3, 3.2 times more Vitamin B5, 5.3 times more Vitamin B6 and 4.8 times more Vitamin B9 than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Baked Whole White Potatoes have similar amounts of Vitamin C per 14 oz.
• Both Boiled and Drained Yambean as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Yambean vs Baked White Potatoes:

• Boiled and Drained Yambean has 1.4 times more Selenium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.8 times more Copper, 2.5 times more Magnesium, 3.3 times more Manganese, 4.7 times more Phosphorus, 4 times more Potassium and 2.3 times more Zinc than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean and Baked Whole White Potatoes have similar amounts of Calcium, Iron and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole White Potatoes contain 2.4 times more Energy, 2.4 times more Carbohydrate and 2.9 times more Protein than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.