Comparing Nutrients in 1 pound Baked White Potatoes VS Cooked Yam, Boiled, Drained, Or Baked

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cooked Yam, Boiled, Drained, Or Baked	5%	1%	94%

Macro Nutrients

	Baked White Potatoes	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Energy	14.4% 417kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	96% 125g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	3.07% 2.22g	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	2.25% 1.63g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	17% 9.53g	12% 6.76g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	79.6% 1.03mg	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	43% 172μg	18% 72.6μg	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	63.5% 57mg	61% 55mg	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	1.2% 0.18mg	10.3% 1.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	76.6% 0.69mg	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	36.3% 2.9mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	73% 1.7mg	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	48.6% 340mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	89.4% 3039mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	9.25% 342g	8.6% 318g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.5 times more Vitamin B2, 2.8 times more Vitamin B3, 1.2 times more Vitamin B5 and 2.4 times more Vitamin B9 than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• While Cooked Yam, Boiled, Drained, Or Baked no Salt contains 2 times more Vitamin B1 and 8.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cooked Yam, Boiled, Drained, Or Baked no Salt have similar amounts of Vitamin B6, Vitamin C and Vitamin K per 1 lb.
• Both Baked Whole White Potatoes as well as Cooked Yam, Boiled, Drained, Or Baked no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Cooked Yam, Boiled, Drained, Or Baked:

• Baked Whole White Potatoes have 1.2 times more Iron, 1.5 times more Magnesium, 1.5 times more Phosphorus and 1.8 times more Zinc than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• While Cooked Yam, Boiled, Drained, Or Baked no Salt contains 1.4 times more Calcium, 2 times more Manganese and 1.4 times more Selenium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cooked Yam, Boiled, Drained, Or Baked no Salt have similar amounts of Copper, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 3.1 times more Sugars and 1.4 times more Protein than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• While Cooked Yam, Boiled, Drained, Or Baked no Salt contains 1.3 times more Energy, 1.3 times more Carbohydrate and 1.9 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes 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 lb.