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

Macros Ratio

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

Macro Nutrients

	Cooked Yam, Boiled, Drained, Or Baked	Yam	Recommended Dietary Allowance
Energy	40% 1160kcal	40.7% 1180kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	3.76% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	211% 275g	214% 279g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	6.9% 5g	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	108% 41g	38g per day for Men 19-50 years
Protein	26.6% 15g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Yam, Boiled, Drained, Or Baked	Yam	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.2% 3.1mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	175% 2.28mg	225% 2.93mg	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	57.5% 230μg	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	190% 171mg	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	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Yam, Boiled, Drained, Or Baked	Yam	Recommended Dietary Allowance
Calcium	14% 140mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	198% 1.78mg	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	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	173% 3.97mg	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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	197% 6700mg	240% 8160mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	19% 701g	19% 696g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Cooked Yam, Boiled, Drained, Or Baked versus 1 kg of Yam 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 Yam:

• 1 kg of Raw Yam contains 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 Cooked Yam, Boiled, Drained, Or Baked and Yam provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E per one kilogram.
• Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

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

• Both Cooked Yam, Boiled, Drained, Or Baked no Salt and Raw Yam have similar amounts of minerals per 1 kg
• Both Cooked Yam, Boiled, Drained, Or Baked and Yam contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium per one kilogram.
• 1 kilogram of Cooked Yam, Boiled, Drained, Or Baked lack sufficient amounts of Zinc
• Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Raw Yam lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• Both Cooked Yam, Boiled, Drained, Or Baked no Salt and Raw Yam have similar amounts of macro-nutrients per 1 kg
• Both Cooked Yam, Boiled, Drained, Or Baked and Yam offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one kilogram.
• Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.