Comparing Nutrients in 100 grams 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	3.93% 114kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	NA	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.8% 27g	6.33% 8.23g	130g per day for Men 19-50 years
Sugars	0.68% 0.49g	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	10.3% 3.9g	NA	38g per day for Men 19-50 years
Protein	2.66% 1.5g	1.3% 0.72g	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	0.67% 6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.15% 0.028mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	1.2% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	2.42% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	3.08% 0.04mg	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	4% 16μg	2% 8μg	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	13.4% 12mg	15.7% 14mg	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	2.27% 0.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.3μg	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	1.4% 14mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	5.1% 0.046mg	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	6.5% 0.52mg	7.13% 0.57mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	2.48% 0.057mg	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	7% 49mg	2.3% 16mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	16.3% 244mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.36% 0.15mg	11mg per day for Men 19-50 years
Water	1.9% 70g	2.43% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.