Comparing Nutrients in 7 ounces Baked White Potatoes VS Yam

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Yam	5%	1%	94%

Macro Nutrients

	Baked White Potatoes	Yam	Recommended Dietary Allowance
Energy	6.3% 183kcal	8.07% 234kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	1.37% 0.99g	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	0.99% 0.71g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	5.42% 3.04g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Yam	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	44.7% 0.58mg	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	19% 75.4μg	11.4% 45.6μg	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	27.8% 25mg	37.7% 34mg	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	0.53% 0.079mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Yam	Recommended Dietary Allowance
Calcium	2% 20mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	39.2% 0.35mg	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	16% 1.27mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	34.3% 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	21.3% 149mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	47.6% 1619mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.05% 150g	3.73% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Yam per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked White 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 White Potatoes vs Yam:

• 7 ounces of Baked White Potatoes have 1.3 times more Vitamin B2, 2.8 times more Vitamin B3, 1.2 times more Vitamin B5 and 1.7 times more Vitamin B9 than Yam.
• While 7 oz of Raw Yam contain 2.3 times more Vitamin B1, 1.4 times more Vitamin B6, 1.4 times more Vitamin C and 8.8 times more Vitamin E than Baked Whole White Potatoes.
• 7 ounces of Baked White Potatoes have insufficient amounts of Vitamin E
• 7 ounces of Yam have insufficient amounts of Vitamin K
• Both Baked Whole White 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 White Potatoes vs Yam:

• 7 ounces of Baked White Potatoes have 1.3 times more Magnesium, 1.4 times more Phosphorus and 1.5 times more Zinc than Yam.
• While 7 oz of Raw Yam contain 1.4 times more Copper, 2.1 times more Manganese and 1.5 times more Potassium than Baked Whole White Potatoes.
• Both Baked White Potatoes and Yam contain similar levels of Iron per seven ounces.
• Both Baked Whole White Potatoes as well as Raw Yam lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked White Potatoes have 3.1 times more Sugars and 1.4 times more Protein than Yam.
• While 7 oz of Raw Yam contain 1.3 times more Energy, 1.3 times more Carbohydrate and 2 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.