The New Complete Book of Food

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Potatoes

(Yams)

See also Potatoes.

Nutritional Profile

Energy value (calories per serving): Moderate

Protein: Moderate

Fat: Low

Saturated fat: Low

Cholesterol: None

Carbohydrates: High

Fiber: High

Sodium: Low

Major vitamin contribution: Vitamin A, folate, vitamin C

Major mineral contribution: Potassium

About the Nutrients in This Food

Sweet potatoes are high-carbohydrate foods, rich in starch and high in

dietary fiber (soluble pectins in the flesh). Alpha amylase, an enzyme in

sweet potatoes, converts starches to sugars as the potato matures or when

it is stored or while it is cooking, so older sweet potatoes are sweeter than

young ones.

Sweet potatoes are an extraordinary source of vitamin A derived

from the carotene pigments that make the potato orange yellow. The

deeper the color, the higher the vitamin A content. Sweet potatoes are also

a good source of the B vitamin folate, vitamin C, and potassium.

One baked 5” × 2” sweet potato has 3.8 g dietary fiber, 21,907 IU

vitamin A (nearly 10 times the RDA for a woman, seven times the RDA for

a man), 22.3 mg vitamin C (30 percent of the RDA for a woman, 25 percent

of the RDA for a man), and 542 mg potassium, nearly twice as much as

one-half cup (four ounces) fresh orange juice.