Nutrients in 14 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt

Yam, cooked, boiled, drained, or baked, with salt.

Macros Ratio

Protein Fat Carbs

94%

14 oz ▼

Macro Nutrients

Cooked Yam, Boiled, Drained, Or Baked with Salt

Energy452 kcal

15.6%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 452.45802 kcal of Energy per 14 ounces, which is 15.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.56 g

0.57%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.5556502 g of Fat per 14 ounces, which is 0.57% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.12 g

0.36%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.11509897 g of Saturated Fat per 14 ounces, which is 0.36% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.036 g

2.23%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.03572037 g of Omega 3 per 14 ounces, which is 2.23% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.2 g

1.17%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.1984465 g of Omega 6 per 14 ounces, which is 1.17% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate107 g

82.4%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 107.1214207 g of Carbohydrate per 14 ounces, which is 82.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.94 g

2.7%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Cooked Yam, Boiled, Drained, Or Baked with Salt has 1.9447757 g of Sugars per 14 ounces, which is 2.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber15.5 g

40.7%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 15.478827 g of Fiber per 14 ounces, which is 40.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.9 g

10.6%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 5.9137057 g of Protein per 14 ounces, which is 10.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Yam, Boiled, Drained, Or Baked with Salt

Vitamin A24 μg

2.65%

RAE, retinol activity equivalents

Cooked Yam, Boiled, Drained, Or Baked with Salt has 23.81358 μg of Vitamin A per 14 ounces, which is 2.65% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.38 mg

31.4%

Thiamine

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.37704835 mg of Vitamin B1 per 14 ounces, which is 31.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.11 mg

8.55%

Riboflavin

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.11113004 mg of Vitamin B2 per 14 ounces, which is 8.55% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.2 mg

13.7%

Niacin, nicotinic acid, niacinamide

Cooked Yam, Boiled, Drained, Or Baked with Salt has 2.19084936 mg of Vitamin B3 per 14 ounces, which is 13.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.23 mg

24.7%

Pantothenic acid

Cooked Yam, Boiled, Drained, Or Baked with Salt has 1.23433723 mg of Vitamin B5 per 14 ounces, which is 24.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.9 mg

69.6%

Pyridoxine

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.90491604 mg of Vitamin B6 per 14 ounces, which is 69.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B963.5 μg

16%

Folates and Folic Acid

Cooked Yam, Boiled, Drained, Or Baked with Salt has 63.50288 μg of Vitamin B9 per 14 ounces, which is 16% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C48 mg

53.4%

Ascorbic acid

Cooked Yam, Boiled, Drained, Or Baked with Salt has 48.024053 mg of Vitamin C per 14 ounces, which is 53.4% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.35 mg

Tocopherols and Tocotrienols

Cooked Yam, Boiled, Drained, Or Baked with Salt has 1.3494362 mg of Vitamin E per 14 ounces, which is 9% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K9.13 μg

7.6%

Phytomenadione or phylloquinone

Cooked Yam, Boiled, Drained, Or Baked with Salt has 9.128539 μg of Vitamin K per 14 ounces, which is 7.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Yam, Boiled, Drained, Or Baked with Salt

Calcium55.6 mg

5.56%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 55.56502 mg of Calcium per 14 ounces, which is 5.56% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.6 mg

67%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.60327736 mg of Copper per 14 ounces, which is 67% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron2.06 mg

25.8%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 2.0638436 mg of Iron per 14 ounces, which is 25.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium71.4 mg

17%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 71.44074 mg of Magnesium per 14 ounces, which is 17% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.47 mg

64%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 1.47247303 mg of Manganese per 14 ounces, which is 64% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus194 mg

27.8%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 194.47757 mg of Phosphorus per 14 ounces, which is 27.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2659 mg

78.2%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 2659.1831 mg of Potassium per 14 ounces, which is 78.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.78 μg

5.05%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 2.778251 μg of Selenium per 14 ounces, which is 5.05% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium968 mg

64.6%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 968.41892 mg of Sodium per 14 ounces, which is 64.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.79 mg

7.2%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.793786 mg of Zinc per 14 ounces, which is 7.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water278 g

7.52%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 278.3410609 g of Water per 14 ounces, which is 7.52% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt:

14 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt is an excellent source of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C.
It has a good amount of Vitamin B2, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K.
It also has some Vitamin A.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt:

14 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt is an excellent source of Copper, Iron, Manganese, Phosphorus, Potassium and Sodium.
It has a good amount of Magnesium and Zinc.
It also has some Calcium and Selenium.

Macronutrients in 14 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt:

14 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt has outstanding amounts of Carbohydrate.
It is an excellent source of Fiber.
It also has a good amount of Protein.
This vegetable has some Sugars.
While 14 ounces of product has trace amounts of Omega 3 and Omega 6, it has no Fat and Saturated Fat.

Compare Cooked Yam, Boiled, Drained, Or Baked with Salt with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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