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

Weight per 300 calories

• Yam: 254g
• Cooked Yam, Boiled, Drained, Or Baked: 259g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Yam or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.43g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	0.23% 0.075g	32g per day for Men 19-50 years
Omega 3	1.9% 0.031g	1.45% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.76% 0.13g	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	54.7% 71g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	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	27.4% 10.4g	26.5% 10g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	6.9% 3.85g	56g per day for Men 19-50 years

Vitamins

	Yam	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Vitamin A	1.98% 17.8μg	1.72% 15.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.7% 0.28mg	20.5% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	5.57% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.77% 1.4mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.3% 0.74mg	45.4% 0.59mg	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	10.3% 41.4μg	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	34.8% 31.3mg	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	5.86% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.87% 5.85μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yam	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Calcium	4.32% 43.2mg	3.62% 36.2mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	43.7% 0.39mg	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	17% 1.34mg	8mg per day for Men 19-50 years
Magnesium	12.7% 53.4mg	11% 46.6mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	41.7% 0.96mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	61% 2075mg	51% 1733mg	3400mg per day for Men 19-50 years
Selenium	3.24% 1.78μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	1.38% 20.7mg	1500mg per day for Men 19-50 years
Zinc	5.55% 0.61mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories 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 300 kcal.
• 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 300 kcal.

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

Both Raw Yam and Cooked Yam, Boiled, Drained, Or Baked no Salt have similar amounts of minerals per 300 kcal
• Both Raw Yam and Cooked Yam, Boiled, Drained, Or Baked no Salt have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Raw Yam and Cooked Yam, Boiled, Drained, Or Baked no Salt have similar amounts of macro-nutrients per 300 kcal
• Both Raw Yam and Cooked Yam, Boiled, Drained, Or Baked no Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• 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 300 kcal.