Comparing Nutrients in 300 calories Cooked Yam, Boiled, Drained, Or Baked with Salt VS Boiled Yambean with Salt

Weight per 300 calories

• Cooked Yam, Boiled, Drained, Or Baked with Salt: 263g
• Boiled Yambean with Salt: 833g

Cooked Yam, Boiled, Drained, Or Baked with Salt has 3.2 times more energy per 100g than Boiled Yambean with Salt. It has average energy density when compared to other foods. Boiled and Drained Yambean with Salt having low energy density.

Which food has more nutrients per 300 calories - Cooked Yam, Boiled, Drained, Or Baked with Salt or Boiled Yambean with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Yam, Boiled, Drained, Or Baked with Salt	5%	1%	94%
Boiled Yambean with Salt	8%	2%	90%

Macro Nutrients

	Cooked Yam, Boiled, Drained, Or Baked with Salt	Boiled Yambean with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.076g	NA	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	NA	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.6% 71g	52.8% 68.6g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	NA	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	27% 10.3g	NA	38g per day for Men 19-50 years
Protein	7% 3.92g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cooked Yam, Boiled, Drained, Or Baked with Salt	Boiled Yambean with Salt	Recommended Dietary Allowance
Vitamin A	1.75% 15.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.08% 1.45mg	9.9% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	25.6% 0.33mg	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	10.5% 42μg	16.7% 66.7μg	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	35.4% 32mg	131% 118mg	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	5.96% 0.89mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.04% 6.05μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Yam, Boiled, Drained, Or Baked with Salt	Boiled Yambean with Salt	Recommended Dietary Allowance
Calcium	3.7% 37mg	9.17% 92mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	42.6% 0.38mg	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	17% 1.37mg	59.4% 4.75mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.4mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	42.4% 0.98mg	20.7% 0.48mg	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	18.4% 129mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	52% 1763mg	33% 1125mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	10.6% 5.83μg	55μg per day for Men 19-50 years
Sodium	43% 642mg	134% 2017mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	5% 185g	20.3% 751g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Yam, Boiled, Drained, Or Baked with Salt vs Boiled Yambean with Salt:

• Cooked Yam, Boiled, Drained, Or Baked with Salt has 1.8 times more Vitamin B1 and 1.8 times more Vitamin B6 than Boiled and Drained Yambean with Salt.
• While Boiled and Drained Yambean with Salt contains 3.2 times more Vitamin B2, 1.6 times more Vitamin B9 and 3.7 times more Vitamin C than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt and Boiled and Drained Yambean with Salt have similar amounts of Vitamin B3 and Vitamin B5 per 300 kcal.
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt as well as Boiled and Drained Yambean with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Yam, Boiled, Drained, Or Baked with Salt vs Boiled Yambean with Salt:

• Cooked Yam, Boiled, Drained, Or Baked with Salt has 2.1 times more Manganese and 1.6 times more Potassium than Boiled and Drained Yambean with Salt.
• While Boiled and Drained Yambean with Salt contains 2.5 times more Calcium, 3.5 times more Iron, 1.9 times more Magnesium, 3.2 times more Selenium, 3.1 times more Sodium, 2.4 times more Zinc and 4.1 times more Water than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt and Boiled and Drained Yambean with Salt have similar amounts of Copper and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Yambean with Salt contains 1.5 times more Protein than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt and Boiled and Drained Yambean with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt as well as Boiled and Drained Yambean with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.