Comparing Nutrients in 300 calories Yam VS Baked Red Potatoes

Weight per 300 calories

• Yam: 254g
• Baked Red Potatoes: 345g

Yam has 1.4 times more energy per 100g than Baked Red Potatoes. It has average energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Yam or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Yam	5%	1%	94%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Yam	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.43g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	1.9% 0.031g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.5% 71g	52% 67.6g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	6.8% 4.93g	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	2.1% 1.5g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.55g	g per day for Men 19-50 years
Fiber	27.4% 10.4g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Yam	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1.98% 17.8μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.7% 0.28mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.77% 1.4mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.3% 0.74mg	56.2% 0.73mg	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	14.6% 58.5μg	23.3% 93μg	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	48.3% 43.5mg	48.3% 43.4mg	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	5.93% 0.89mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.87% 5.85μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yam	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	4.32% 43.2mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	66.7% 0.6mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	12.7% 53.4mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	26% 0.6mg	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	20% 140mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	61% 2075mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	3.24% 1.78μg	NA	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	5.55% 0.61mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	4.8% 177g	7.15% 264g	3700g per day for Men 19-50 years

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

• Raw Yam has 3.2 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Vitamin B2, 3.9 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B9 and 1.7 times more Vitamin K than Raw Yam.
• Both Raw Yam and Baked Whole Red Potatoes have similar amounts of Vitamin B1, Vitamin B6 and Vitamin C per 300 kcal.
• Both Raw Yam as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Yam has 1.4 times more Calcium and 1.7 times more Manganese than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 1.8 times more Phosphorus, 2.3 times more Zinc and 1.5 times more Water than Raw Yam.
• Both Raw Yam and Baked Whole Red Potatoes have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Yam has 1.7 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.7 times more Omega 3, 3.9 times more Sugars and 2 times more Protein than Raw Yam.
• Both Raw Yam and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Yam as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.