Comparing Nutrients in 1 pound 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	18.5% 535kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	97% 126g	96% 125g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	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	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	49% 18.6g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	12.4% 6.94g	12% 6.76g	56g per day for Men 19-50 years

Vitamins

	Yam	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.33mg	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	26% 104μg	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	86% 77.6mg	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	10.6% 1.6mg	10.3% 1.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yam	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Calcium	7.7% 77mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	89.7% 0.81mg	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	30.6% 2.45mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	78.3% 1.8mg	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	35.6% 249mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	109% 3701mg	89.4% 3039mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	8.53% 316g	8.6% 318g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

Both Raw Yam and Cooked Yam, Boiled, Drained, Or Baked no Salt have similar amounts of macro-nutrients per 1 lb
• Both Raw Yam and Cooked Yam, Boiled, Drained, Or Baked no Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 lb.
• 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 lb.