Comparing Nutrients in 500 calories Baked Red Potatoes VS Cooked Yam, Boiled, Drained, Or Baked

Weight per 500 calories

• Baked Red Potatoes: 575g
• Cooked Yam, Boiled, Drained, Or Baked: 431g

Cooked Yam, Boiled, Drained, Or Baked no Salt has 1.3 times more energy per unit of mass than Baked Whole Red Potatoes, which is average in comparison to other foods. Baked Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Baked Red Potatoes or Cooked Yam, Boiled, Drained, Or Baked?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cooked Yam, Boiled, Drained, Or Baked	5%	1%	94%

Macro Nutrients

	Baked Red Potatoes	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	2.42% 0.039g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	91% 118g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	2.9% 2.1g	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	3.5% 2.53g	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	% 3.16g	NA	g per day for Men 19-50 years
Sucrose	% 2.6g	NA	g per day for Men 19-50 years
Fiber	27.2% 10.3g	44.2% 17g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	11.5% 6.42g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	2.87% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	15% 2.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	27% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	75.6% 0.98mg	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	38.8% 155μg	17.2% 69μg	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	80.5% 72.4mg	58% 52mg	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	3.07% 0.46mg	9.77% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	8.26% 9.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	6.03% 60.3mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	72.8% 0.66mg	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	50.3% 4.02mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	18.5% 77.6mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	69.5% 1.6mg	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	59% 414mg	30% 211mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	85% 2888mg	3400mg per day for Men 19-50 years
Selenium	NA	5.5% 3μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	2.3% 34.5mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	7.84% 0.86mg	11mg per day for Men 19-50 years
Water	12% 441g	8.17% 302g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Cooked Yam, Boiled, Drained, Or Baked:

• Baked Whole Red Potatoes have 2.4 times more Vitamin B2, 3.9 times more Vitamin B3, 1.5 times more Vitamin B5, 1.2 times more Vitamin B6, 2.3 times more Vitamin B9, 1.4 times more Vitamin C and 1.6 times more Vitamin K than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• While Cooked Yam, Boiled, Drained, Or Baked no Salt contains 3.2 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cooked Yam, Boiled, Drained, Or Baked no Salt have similar amounts of Vitamin B1 per 500 kcal.
• Both Baked Whole Red Potatoes as well as Cooked Yam, Boiled, Drained, Or Baked no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Cooked Yam, Boiled, Drained, Or Baked:

• Baked Whole Red Potatoes have 1.5 times more Copper, 1.8 times more Iron, 2.1 times more Magnesium, 2 times more Phosphorus, 2.7 times more Zinc and 1.5 times more Water than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• While Cooked Yam, Boiled, Drained, Or Baked no Salt contains 1.6 times more Manganese than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cooked Yam, Boiled, Drained, Or Baked no Salt have similar amounts of Calcium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baked Whole Red Potatoes have 2.2 times more Omega 3, 3.9 times more Sugars and 2.1 times more Protein than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• While Cooked Yam, Boiled, Drained, Or Baked no Salt contains 1.6 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cooked Yam, Boiled, Drained, Or Baked no Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Baked Whole Red Potatoes as well as Cooked Yam, Boiled, Drained, Or Baked no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.