Comparing Nutrients in 7 ounces Cooked Yam, Boiled, Drained, Or Baked VS Yam

Macros Ratio

	Protein	Fat	Carbs
Cooked Yam, Boiled, Drained, Or Baked	5%	1%	94%
Yam	5%	1%	94%

Macro Nutrients

	Cooked Yam, Boiled, Drained, Or Baked	Yam	Recommended Dietary Allowance
Energy	7.94% 230kcal	8.07% 234kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	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	42% 54.5g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	1.34% 0.97g	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	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	20.4% 7.74g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	5.3% 2.96g	5.42% 3.04g	56g per day for Men 19-50 years

Vitamins

	Cooked Yam, Boiled, Drained, Or Baked	Yam	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	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	7.94% 31.8μg	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	26.7% 24mg	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	4.5% 0.67mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Yam, Boiled, Drained, Or Baked	Yam	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	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	13% 1.03mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	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	14% 97mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	39% 1330mg	47.6% 1619mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	3.76% 139g	3.73% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Yam, Boiled, Drained, Or Baked VS Yam per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Yam, Boiled, Drained, Or Baked versus 7 oz of Yam to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Yam, Boiled, Drained, Or Baked vs Yam:

• 7 oz of Raw Yam contain 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 Cooked Yam, Boiled, Drained, Or Baked and Yam provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E per seven ounces.
• Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cooked Yam, Boiled, Drained, Or Baked vs Yam:

• Both Cooked Yam, Boiled, Drained, Or Baked no Salt and Raw Yam have similar amounts of minerals per 7 oz
• Both Cooked Yam, Boiled, Drained, Or Baked and Yam contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium per seven ounces.
• 7 ounces of Cooked Yam, Boiled, Drained, Or Baked lack sufficient amounts of Zinc
• Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Raw Yam lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Cooked Yam, Boiled, Drained, Or Baked no Salt and Raw Yam have similar amounts of macro-nutrients per 7 oz
• Both Cooked Yam, Boiled, Drained, Or Baked and Yam offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per seven ounces.
• Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.