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

Weight per 500 calories

• Yam: 424g
• Cooked Yam, Boiled, Drained, Or Baked: 431g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	3.18% 0.051g	2.42% 0.039g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	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	91% 118g	91% 118g	130g per day for Men 19-50 years
Sugars	2.92% 2.1g	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	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	45.7% 17.4g	44.2% 17g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	11.5% 6.42g	56g per day for Men 19-50 years

Vitamins

	Yam	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Vitamin A	3.3% 29.7μg	2.87% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.5% 0.47mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.14mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	15% 2.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	27% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.24mg	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	24.4% 97μg	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% 72.5mg	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	9.9% 1.5mg	9.77% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.12% 9.75μg	8.26% 9.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yam	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Calcium	7.2% 72mg	6.03% 60.3mg	1000mg per day for Men 19-50 years
Copper	84% 0.75mg	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	28.6% 2.3mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	21% 89mg	18.5% 77.6mg	420mg per day for Men 19-50 years
Manganese	73% 1.7mg	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	33.3% 233mg	30% 211mg	700mg per day for Men 19-50 years
Potassium	102% 3458mg	85% 2888mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.97μg	5.5% 3μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	2.3% 34.5mg	1500mg per day for Men 19-50 years
Zinc	9.24% 1mg	7.84% 0.86mg	11mg per day for Men 19-50 years
Water	7.97% 295g	8.17% 302g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Raw Yam and Cooked Yam, Boiled, Drained, Or Baked no Salt have similar amounts of macro-nutrients per 500 kcal
• Both Raw Yam and Cooked Yam, Boiled, Drained, Or Baked no Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 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 500 kcal.