Nutrient Comparison: Baked Red Potatoes VS Yam per 7 oz
Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Yam:
- 7 ounces of Baked Red Potatoes have 1.6 times more Vitamin B2, 2.9 times more Vitamin B3 and 1.2 times more Vitamin K than Yam.
- While 7 oz of Raw Yam contain 1.6 times more Vitamin B1, 1.4 times more Vitamin B6, 1.4 times more Vitamin C and 4.4 times more Vitamin E than Baked Whole Red Potatoes.
- Both Baked Red Potatoes and Yam provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
- 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
- 7 ounces of Yam have insufficient amounts of Vitamin K
- Both Baked Whole Red Potatoes as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for Baked Red Potatoes vs Yam:
- 7 ounces of Baked Red Potatoes have 1.3 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus and 1.7 times more Zinc than Yam.
- While 7 oz of Raw Yam contain 2.3 times more Manganese and 1.5 times more Potassium than Baked Whole Red Potatoes.
- Both Baked Red Potatoes and Yam contain similar levels of Copper per seven ounces.
- Both Baked Whole Red Potatoes as well as Raw Yam lack sufficient amounts of Calcium in seven ounces.
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of Baked Red Potatoes have 1.5 times more Protein than Yam.
- While 7 oz of Raw Yam contain 1.4 times more Energy, 1.4 times more Carbohydrate and 2.3 times more Fiber than Baked Whole Red Potatoes.
- Both Baked Whole Red Potatoes as well as Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.