Comparing Nutrients in 300 calories Baked White Potatoes VS Yam

Weight per 300 calories

• Baked White Potatoes: 326g
• Yam: 254g

Raw Yam has 1.3 times more energy per unit of mass than Baked Whole White Potatoes, which is average in comparison to other foods. Baked White Potatoes having average energy density.

Discover which food has more nutrients per 300 calories - Baked White Potatoes or Yam?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Yam	5%	1%	94%

Macro Nutrients

	Baked White Potatoes	Yam	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	0.45% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	1.9% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	54.5% 71g	130g per day for Men 19-50 years
Sugars	6.9% 5g	1.75% 1.27g	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	1.6% 1.17g	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	% 2.05g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	18% 6.85g	27.4% 10.4g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Yam	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	1.98% 17.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	23.7% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	8.77% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	57.3% 0.74mg	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	31% 124μg	14.6% 58.5μg	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	45.7% 41mg	48.3% 43.5mg	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	0.87% 0.13mg	5.93% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	4.87% 5.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Yam	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	4.32% 43.2mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	50.3% 0.45mg	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	26% 2.1mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	12.7% 53.4mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	44% 1mg	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% 245mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	61% 2075mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	3.24% 1.78μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	5.55% 0.61mg	11mg per day for Men 19-50 years
Water	6.65% 246g	4.8% 177g	3700g per day for Men 19-50 years

Baked White Potatoes VS Yam Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked White Potatoes or Yam?

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Yam:

• 300 calories of Baked White Potatoes have 1.7 times more Vitamin B2, 3.6 times more Vitamin B3, 1.6 times more Vitamin B5, 2.1 times more Vitamin B9 and 1.5 times more Vitamin K than Yam.
• While 300 kcal of Raw Yam contain 1.8 times more Vitamin B1 than Baked Whole White Potatoes.
• Both Baked White Potatoes and Yam provide similar amounts of Vitamin B6 and Vitamin C per 300 calories.
• 300 calories of Yam have insufficient amounts of Vitamin K
• Both Baked Whole White Potatoes as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Baked White Potatoes vs Yam:

• 300 calories of Baked White Potatoes have 1.5 times more Iron, 1.6 times more Magnesium, 1.7 times more Phosphorus, 1.9 times more Zinc and 1.4 times more Water than Yam.
• While 300 kcal of Raw Yam contain 1.6 times more Manganese than Baked Whole White Potatoes.
• Both Baked White Potatoes and Yam contain similar levels of Copper and Potassium per 300 calories.
• 300 calories of Yam lack sufficient amounts of Zinc
• Both Baked Whole White Potatoes as well as Raw Yam lack sufficient amounts of Calcium and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked White Potatoes have 3.9 times more Sugars and 1.8 times more Protein than Yam.
• While 300 kcal of Raw Yam contain 1.5 times more Fiber than Baked Whole White Potatoes.
• Both Baked White Potatoes and Yam offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Baked Whole White Potatoes as well as Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.