Comparing Nutrients in 300 calories Yam VS Baked White Potatoes

Weight per 300 calories

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

Yam has 1.3 times more energy per 100g than Baked White Potatoes. It has average energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Raw Yam has 1.8 times more Vitamin B1 and 6.8 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 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 Raw Yam.
• Both Raw Yam and Baked Whole White Potatoes have similar amounts of Vitamin B6 and Vitamin C per 300 kcal.
• Both Raw Yam as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Yam has 1.3 times more Calcium and 1.6 times more Manganese than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 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 Raw Yam.
• Both Raw Yam and Baked Whole White Potatoes have similar amounts of Copper, Potassium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Yam has 1.5 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Omega 3, 3.9 times more Sugars and 1.8 times more Protein than Raw Yam.
• Both Raw Yam and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Yam as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.