Comparing Nutrients in 5 ounces Cooked Yam, Boiled, Drained, Or Baked with Salt VS Boiled White Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Cooked Yam, Boiled, Drained, Or Baked with Salt	5%	1%	94%
Boiled White Sweet Corn	12%	11%	77%

Macro Nutrients

	Cooked Yam, Boiled, Drained, Or Baked with Salt	Boiled White Sweet Corn	Recommended Dietary Allowance
Energy	5.57% 162kcal	4.74% 137kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.4% 38.3g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	0.96% 0.69g	15% 11g	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	2% 1.45g	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	% 0.99g	g per day for Men 19-50 years
Sucrose	NA	% 8.53g	g per day for Men 19-50 years
Fiber	14.5% 5.53g	10% 3.83g	38g per day for Men 19-50 years
Protein	3.77% 2.1g	8.45% 4.73g	56g per day for Men 19-50 years

Vitamins

	Cooked Yam, Boiled, Drained, Or Baked with Salt	Boiled White Sweet Corn	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	14.8% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	14% 0.18mg	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	5.67% 22.7μg	7.1% 28.3μg	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	19% 17mg	9.76% 8.8mg	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	3.2% 0.48mg	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Yam, Boiled, Drained, Or Baked with Salt	Boiled White Sweet Corn	Recommended Dietary Allowance
Calcium	2% 20mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	8.98% 0.081mg	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	9.2% 0.74mg	9.75% 0.78mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	13% 0.3mg	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	9.92% 69.5mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	28% 950mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	23% 346mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	2.7% 99g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Yam, Boiled, Drained, Or Baked with Salt VS Boiled White Sweet Corn per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Yam, Boiled, Drained, Or Baked with Salt versus 5 oz of Boiled White Sweet Corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt vs Boiled White Sweet Corn:

• 5 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt have 1.8 times more Vitamin B6, 2 times more Vitamin C and 3.8 times more Vitamin E than Boiled White Sweet Corn.
• While 5 oz of Boiled and Drained White Sweet Corn contain 1.9 times more Vitamin B2, 3 times more Vitamin B3 and 2.4 times more Vitamin B5 than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt and Boiled White Sweet Corn provide similar amounts of Vitamin B1 and Vitamin B9 per five ounces.
• 5 ounces of Boiled White Sweet Corn have insufficient amounts of Vitamin E
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt as well as Boiled and Drained White Sweet Corn have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cooked Yam, Boiled, Drained, Or Baked with Salt vs Boiled White Sweet Corn:

• 5 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt have 2.7 times more Copper, 1.7 times more Manganese, 2.7 times more Potassium and 81.3 times more Sodium than Boiled White Sweet Corn.
• While 5 oz of Boiled and Drained White Sweet Corn contain 1.7 times more Magnesium, 1.9 times more Phosphorus and 2.7 times more Zinc than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt and Boiled White Sweet Corn contain similar levels of Iron per five ounces.
• 5 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt lack sufficient amounts of Zinc
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt as well as Boiled and Drained White Sweet Corn lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt have 1.2 times more Carbohydrate and 1.4 times more Fiber than Boiled White Sweet Corn.
• While 5 oz of Boiled and Drained White Sweet Corn contain 11.7 times more Omega 6, 15.8 times more Sugars and 2.2 times more Protein than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt and Boiled White Sweet Corn offer comparable quantities of Energy per five ounces.
• 5 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt provide inadequate amounts of Omega 6
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt as well as Boiled and Drained White Sweet Corn provide inadequate amounts of Omega 3 in five ounces.