Nutrients in 1 kilogram of Cooked Yam, Boiled, Drained, Or Baked

Cooked Yam, Boiled, Drained, Or Baked no Salt.

Macros Ratio

Protein Fat Carbs

94%

1 kg ▼

Macro Nutrients

Cooked Yam, Boiled, Drained, Or Baked

Energy1160 kcal

40%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 1160 kcal of Energy per 1 kilogram, which is 40% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.4 g

1.44%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 1.4 g of Fat per 1 kilogram, which is 1.44% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.29 g

0.91%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.29 g of Saturated Fat per 1 kilogram, which is 0.91% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.09 g

5.63%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.09 g of Omega 3 per 1 kilogram, which is 5.63% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.5 g

2.94%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.5 g of Omega 6 per 1 kilogram, which is 2.94% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate275 g

211%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 274.8 g of Carbohydrate per 1 kilogram, which is 211% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.9 g

6.76%

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

Cooked Yam, Boiled, Drained, Or Baked no Salt has 4.9 g of Sugars per 1 kilogram, which is 6.76% 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

Fiber39 g

103%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 39 g of Fiber per 1 kilogram, which is 103% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein15 g

26.6%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 14.9 g of Protein per 1 kilogram, which is 26.6% 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

Vitamin A60 μg

6.67%

RAE, retinol activity equivalents

Cooked Yam, Boiled, Drained, Or Baked no Salt has 60 μg of Vitamin A per 1 kilogram, which is 6.67% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.95 mg

79%

Thiamine

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.95 mg of Vitamin B1 per 1 kilogram, which is 79% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.28 mg

21.5%

Riboflavin

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.28 mg of Vitamin B2 per 1 kilogram, which is 21.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.5 mg

34.5%

Niacin, nicotinic acid, niacinamide

Cooked Yam, Boiled, Drained, Or Baked no Salt has 5.52 mg of Vitamin B3 per 1 kilogram, which is 34.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.1 mg

62.2%

Pantothenic acid

Cooked Yam, Boiled, Drained, Or Baked no Salt has 3.11 mg of Vitamin B5 per 1 kilogram, which is 62.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.28 mg

175%

Pyridoxine

Cooked Yam, Boiled, Drained, Or Baked no Salt has 2.28 mg of Vitamin B6 per 1 kilogram, which is 175% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9160 μg

40%

Folates and Folic Acid

Cooked Yam, Boiled, Drained, Or Baked no Salt has 160 μg of Vitamin B9 per 1 kilogram, which is 40% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C121 mg

134%

Ascorbic acid

Cooked Yam, Boiled, Drained, Or Baked no Salt has 121 mg of Vitamin C per 1 kilogram, which is 134% 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 no Salt has 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.4 mg

22.7%

Tocopherols and Tocotrienols

Cooked Yam, Boiled, Drained, Or Baked no Salt has 3.4 mg of Vitamin E per 1 kilogram, which is 22.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K23 μg

19%

Phytomenadione or phylloquinone

Cooked Yam, Boiled, Drained, Or Baked no Salt has 23 μg of Vitamin K per 1 kilogram, which is 19% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Yam, Boiled, Drained, Or Baked

Calcium140 mg

14%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 140 mg of Calcium per 1 kilogram, which is 14% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.52 mg

169%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 1.52 mg of Copper per 1 kilogram, which is 169% 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

Iron5.2 mg

65%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 5.2 mg of Iron per 1 kilogram, which is 65% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium180 mg

43%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 180 mg of Magnesium per 1 kilogram, which is 43% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.7 mg

161%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 3.71 mg of Manganese per 1 kilogram, which is 161% 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

Phosphorus490 mg

70%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 490 mg of Phosphorus per 1 kilogram, which is 70% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium6700 mg

197%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 6700 mg of Potassium per 1 kilogram, which is 197% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7 μg

12.7%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 7 μg of Selenium per 1 kilogram, which is 12.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium80 mg

5.33%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 80 mg of Sodium per 1 kilogram, which is 5.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2 mg

18%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 2 mg of Zinc per 1 kilogram, which is 18% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water701 g

19%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 701.3 g of Water per 1 kilogram, which is 19% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Cooked Yam, Boiled, Drained, Or Baked no Salt:

1 kilogram of Cooked Yam, Boiled, Drained, Or Baked has outstanding amounts of Vitamin B6 and Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E.
It also has a good amount of Vitamin K.
This vegetable has some Vitamin A.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Cooked Yam, Boiled, Drained, Or Baked no Salt:

1 kilogram of Cooked Yam, Boiled, Drained, Or Baked has outstanding amounts of Copper, Manganese and Potassium.
It is an excellent source of Iron, Magnesium and Phosphorus.
It also has a good amount of Calcium, Selenium and Zinc.
This vegetable has some Sodium.

Macronutrients in 1 kilogram of Cooked Yam, Boiled, Drained, Or Baked no Salt:

1 kilogram of Cooked Yam, Boiled, Drained, Or Baked has outstanding amounts of Carbohydrate and Fiber.
It is an excellent source of Protein.
It also has some Omega 3, Omega 6 and Sugars.
The product has trace amounts of Fat and Saturated Fat.

Compare Cooked Yam, Boiled, Drained, Or Baked no Salt with:

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

Food Info

Nutrients in 1 kilogram of Cooked Yam, Boiled, Drained, Or Baked

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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