Comparing Nutrients in 1 kilogram Cooked Yam, Boiled, Drained, Or Baked VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cooked Yam, Boiled, Drained, Or Baked	5%	1%	94%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cooked Yam, Boiled, Drained, Or Baked	Potato Skin	Recommended Dietary Allowance
Energy	40% 1160kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	211% 275g	96% 124g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	26.6% 15g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Yam, Boiled, Drained, Or Baked	Potato Skin	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.2% 3.1mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	175% 2.28mg	184% 2.4mg	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	42.5% 170μg	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	127% 114mg	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	Potato Skin	Recommended Dietary Allowance
Calcium	14% 140mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	470% 4.23mg	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	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	262% 6mg	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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	197% 6700mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	19% 701g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Yam, Boiled, Drained, Or Baked VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Yam, Boiled, Drained, Or Baked versus 1 kg of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Yam, Boiled, Drained, Or Baked vs Potato Skin:

• 1 kilogram of Cooked Yam, Boiled, Drained, Or Baked has 4.5 times more Vitamin B1 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.4 times more Vitamin B2 and 1.9 times more Vitamin B3 than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked and Potato Skin provide similar amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Yam, Boiled, Drained, Or Baked vs Potato Skin:

• 1 kilogram of Cooked Yam, Boiled, Drained, Or Baked has 1.3 times more Phosphorus and 1.6 times more Potassium than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2.1 times more Calcium, 2.8 times more Copper, 6.2 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese and 1.8 times more Zinc than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• 1 kilogram of Cooked Yam, Boiled, Drained, Or Baked lack sufficient amounts of Calcium and Zinc
• Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Raw Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Yam, Boiled, Drained, Or Baked has 2 times more Energy, 2.2 times more Carbohydrate and 1.6 times more Fiber than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.7 times more Protein than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.