Comparing Nutrients in 500 calories Cooked Yam, Boiled, Drained, Or Baked with Salt VS Boiled Yambean with Salt

Weight per 500 calories

• Cooked Yam, Boiled, Drained, Or Baked with Salt: 439g
• Boiled Yambean with Salt: 1389g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	1.3% 1.25g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	NA	32g per day for Men 19-50 years
Omega 3	2.47% 0.039g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	88% 114g	130g per day for Men 19-50 years
Sugars	2.96% 2.15g	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	45% 17g	NA	38g per day for Men 19-50 years
Protein	11.7% 6.54g	18% 10g	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	2.92% 26.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.45% 0.12mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.3% 1.36mg	33.6% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	42.7% 0.56mg	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	17.5% 70μg	27.8% 111μg	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	59% 53mg	218% 196mg	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	9.94% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.4% 10μg	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	6.14% 61.4mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	71% 0.64mg	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	28.5% 2.3mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	18.8% 79mg	36.4% 153mg	420mg per day for Men 19-50 years
Manganese	70.7% 1.63mg	34.4% 0.79mg	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	30.7% 215mg	31.7% 222mg	700mg per day for Men 19-50 years
Potassium	86.4% 2939mg	55% 1875mg	3400mg per day for Men 19-50 years
Selenium	5.6% 3.07μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	71.3% 1070mg	224% 3361mg	1500mg per day for Men 19-50 years
Zinc	7.97% 0.88mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	8.3% 308g	34% 1251g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.