Comparing Nutrients in 1 kilogram Cooked Yam, Boiled, Drained, Or Baked with Salt VS Boiled Yambean with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Yam, Boiled, Drained, Or Baked with Salt	5%	1%	94%
Boiled Yambean with Salt	8%	2%	90%

Macro Nutrients

	Cooked Yam, Boiled, Drained, Or Baked with Salt	Boiled Yambean with Salt	Recommended Dietary Allowance
Energy	39.3% 1140kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	NA	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	NA	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	208% 270g	63.3% 82.3g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	NA	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	103% 39g	NA	38g per day for Men 19-50 years
Protein	26.6% 15g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Yam, Boiled, Drained, Or Baked with Salt	Boiled Yambean with Salt	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.2% 3.1mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	175% 2.28mg	30.8% 0.4mg	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	40% 160μg	20% 80μg	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	134% 121mg	157% 141mg	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	22.7% 3.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Yam, Boiled, Drained, Or Baked with Salt	Boiled Yambean with Salt	Recommended Dietary Allowance
Calcium	14% 140mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	51% 0.46mg	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	65% 5.2mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	24.8% 0.57mg	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	70% 490mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	197% 6700mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	163% 2440mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	19% 701g	24.3% 901g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Yam, Boiled, Drained, Or Baked with Salt vs Boiled Yambean with Salt:

• Cooked Yam, Boiled, Drained, Or Baked with Salt has 5.6 times more Vitamin B1, 2.9 times more Vitamin B3, 2.6 times more Vitamin B5, 5.7 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled and Drained Yambean with Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt and Boiled and Drained Yambean with Salt have similar amounts of Vitamin B2 and Vitamin C per 1 kg.
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt as well as Boiled and Drained Yambean with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Yam, Boiled, Drained, Or Baked with Salt vs Boiled Yambean with Salt:

• Cooked Yam, Boiled, Drained, Or Baked with Salt has 1.3 times more Calcium, 3.3 times more Copper, 1.6 times more Magnesium, 6.5 times more Manganese, 3.1 times more Phosphorus, 5 times more Potassium and 1.3 times more Zinc than Boiled and Drained Yambean with Salt.
• While Boiled and Drained Yambean with Salt contains 1.3 times more Water than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt and Boiled and Drained Yambean with Salt have similar amounts of Iron, Selenium and Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Yam, Boiled, Drained, Or Baked with Salt has 3.2 times more Energy, 3.3 times more Carbohydrate and 2.1 times more Protein than Boiled and Drained Yambean with Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt as well as Boiled and Drained Yambean with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.