Comparing Nutrients in 100 grams Baked White Potatoes VS Cooked Yam, Boiled, Drained, Or Baked with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cooked Yam, Boiled, Drained, Or Baked with Salt	5%	1%	94%

Macro Nutrients

	Baked White Potatoes	Cooked Yam, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Energy	3.17% 92kcal	3.93% 114kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.091% 0.029g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	20.8% 27g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	0.68% 0.49g	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	0.5% 0.36g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	5.53% 2.1g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	2.66% 1.5g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cooked Yam, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	3.45% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	17.5% 0.23mg	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	9.5% 38μg	4% 16μg	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	14% 12.6mg	13.4% 12mg	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	0.27% 0.04mg	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cooked Yam, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Calcium	1% 10mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	17% 0.15mg	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	8% 0.64mg	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	16% 0.37mg	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	10.7% 75mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	16.3% 244mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	1.9% 70g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked White Potatoes vs Cooked Yam, Boiled, Drained, Or Baked with Salt:

• Baked Whole White Potatoes have 1.5 times more Vitamin B2, 2.8 times more Vitamin B3, 1.2 times more Vitamin B5 and 2.4 times more Vitamin B9 than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• While Cooked Yam, Boiled, Drained, Or Baked with Salt contains 2 times more Vitamin B1 and 8.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cooked Yam, Boiled, Drained, Or Baked with Salt have similar amounts of Vitamin B6, Vitamin C and Vitamin K per 100 g.
• Both Baked Whole White Potatoes as well as Cooked Yam, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked White Potatoes vs Cooked Yam, Boiled, Drained, Or Baked with Salt:

• Baked Whole White Potatoes have 1.2 times more Iron, 1.5 times more Magnesium, 1.5 times more Phosphorus and 1.8 times more Zinc than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• While Cooked Yam, Boiled, Drained, Or Baked with Salt contains 1.4 times more Calcium, 2 times more Manganese, 1.4 times more Selenium and 34.9 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cooked Yam, Boiled, Drained, Or Baked with Salt have similar amounts of Copper, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Baked Whole White Potatoes have 3.1 times more Sugars and 1.4 times more Protein than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• While Cooked Yam, Boiled, Drained, Or Baked with Salt contains 1.3 times more Carbohydrate and 1.9 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cooked Yam, Boiled, Drained, Or Baked with Salt have similar amounts of Energy per 100 g.
• Both Baked Whole White Potatoes as well as Cooked Yam, Boiled, Drained, Or Baked with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.