Comparing Nutrients in 1 kilogram Cooked Yam, Boiled, Drained, Or Baked VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Yam, Boiled, Drained, Or Baked	5%	1%	94%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cooked Yam, Boiled, Drained, Or Baked	Baked Red Potatoes	Recommended Dietary Allowance
Energy	40% 1160kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	211% 275g	151% 196g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	103% 39g	47.4% 18g	38g per day for Men 19-50 years
Protein	26.6% 15g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cooked Yam, Boiled, Drained, Or Baked	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.2% 3.1mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	175% 2.28mg	163% 2.12mg	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	67.5% 270μg	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	140% 126mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Yam, Boiled, Drained, Or Baked	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	14% 140mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	193% 1.74mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	75.2% 1.73mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	197% 6700mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	19% 701g	20.7% 767g	3700g per day for Men 19-50 years

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

• Cooked Yam, Boiled, Drained, Or Baked no Salt has 1.3 times more Vitamin B1 and 4.3 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.8 times more Vitamin B2, 2.9 times more Vitamin B3 and 1.7 times more Vitamin B9 than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked no Salt and Baked Whole Red Potatoes have similar amounts of Vitamin B5, Vitamin B6, Vitamin C and Vitamin K per 1 kg.
• Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Yam, Boiled, Drained, Or Baked vs Baked Red Potatoes:

• Cooked Yam, Boiled, Drained, Or Baked no Salt has 1.6 times more Calcium, 2.1 times more Manganese and 1.2 times more Potassium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Iron, 1.6 times more Magnesium, 1.5 times more Phosphorus and 2 times more Zinc than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked no Salt and Baked Whole Red Potatoes have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Yam, Boiled, Drained, Or Baked no Salt has 1.3 times more Energy, 1.4 times more Carbohydrate and 2.2 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 Cooked Yam, Boiled, Drained, Or Baked no Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.