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

Macros Ratio

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

Macro Nutrients

	Yam	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Energy	40.7% 1180kcal	40% 1160kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	3.76% 0.64g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 279g	211% 275g	130g per day for Men 19-50 years
Sugars	6.9% 5g	6.76% 4.9g	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	108% 41g	103% 39g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Yam	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	21.5% 0.28mg	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	62.8% 3.14mg	62.2% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	225% 2.93mg	175% 2.28mg	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	57.5% 230μg	40% 160μg	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	190% 171mg	134% 121mg	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	23.3% 3.5mg	22.7% 3.4mg	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

	Yam	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Calcium	17% 170mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	198% 1.78mg	169% 1.52mg	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	67.5% 5.4mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	161% 3.7mg	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	78.6% 550mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	240% 8160mg	197% 6700mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	18% 2mg	11mg per day for Men 19-50 years
Water	19% 696g	19% 701g	3700g per day for Men 19-50 years

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

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

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

• Raw Yam has 1.2 times more Calcium and 1.2 times more Potassium than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• Both Raw Yam and Cooked Yam, Boiled, Drained, Or Baked no Salt have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Both Raw Yam and Cooked Yam, Boiled, Drained, Or Baked no Salt have similar amounts of macro-nutrients per 1 kg
• Both Raw Yam and Cooked Yam, Boiled, Drained, Or Baked no Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 kg.
• Both Raw Yam as well as Cooked Yam, Boiled, Drained, Or Baked no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.