Comparing Nutrients in 5 ounces Cooked Yam, Boiled, Drained, Or Baked with Salt VS 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	5.57% 162kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	NA	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	NA	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	NA	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	8.97% 11.7g	130g per day for Men 19-50 years
Sugars	0.96% 0.69g	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	14.5% 5.53g	NA	38g per day for Men 19-50 years
Protein	3.77% 2.1g	1.82% 1.02g	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	0.94% 8.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	3.43% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	4.36% 0.057mg	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	2.83% 11.3μg	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	22.2% 20mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	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	2% 20mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	7.24% 0.065mg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	3.5% 0.081mg	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	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	28% 950mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	23% 346mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	2.7% 99g	3.45% 128g	3700g per day for Men 19-50 years

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

• Cooked Yam, Boiled, Drained, Or Baked with Salt has 5.6 times more Vitamin B1, 2.9 times more Vitamin B3, 2.6 times more Vitamin B5, 5.7 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled and Drained Yambean with Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked with Salt and Boiled and Drained Yambean with Salt have similar amounts of Vitamin B2 and Vitamin C per 5 oz.
• 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 5 oz.

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

• Cooked Yam, Boiled, Drained, Or Baked with Salt has 1.3 times more Calcium, 3.3 times more Copper, 1.6 times more Magnesium, 6.5 times more Manganese, 3.1 times more Phosphorus, 5 times more Potassium and 1.3 times more Zinc than Boiled and Drained Yambean with Salt.
• While Boiled and Drained Yambean with Salt contains 1.3 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 Iron, Selenium and Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Yam, Boiled, Drained, Or Baked with Salt has 3.2 times more Energy, 3.3 times more Carbohydrate and 2.1 times more Protein than Boiled and Drained Yambean with Salt.
• 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 5 oz.