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Nutrients in 1 kilogram of Yam

Raw Yam (Dioscorea spp.).

Macros Ratio

Protein Fat Carbs
5%
1%
94%
1 kg ▼

Macro Nutrients

Yam
Energy1180 kcal
40.7%
Raw Yam has 1180 kcal of Energy per 1 kilogram, which is 40.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.7 g
1.75%
Raw Yam has 1.7 g of Fat per 1 kilogram, which is 1.75% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.37 g
1.16%
Raw Yam has 0.37 g of Saturated Fat per 1 kilogram, which is 1.16% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.12 g
7.5%
Raw Yam has 0.12 g of Omega 3 per 1 kilogram, which is 7.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.64 g
3.76%
Raw Yam has 0.64 g of Omega 6 per 1 kilogram, which is 3.76% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Yam 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
Carbohydrate279 g
214%
Raw Yam has 278.8 g of Carbohydrate per 1 kilogram, which is 214% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars5 g
6.9%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Yam has 5 g of Sugars per 1 kilogram, which is 6.9% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber41 g
108%
Raw Yam has 41 g of Fiber per 1 kilogram, which is 108% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein15.3 g
27.3%
Raw Yam has 15.3 g of Protein per 1 kilogram, which is 27.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Yam
Vitamin A70 μg
7.78%
RAE, retinol activity equivalents
Raw Yam has 70 μg of Vitamin A per 1 kilogram, which is 7.78% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.12 mg
93%
Thiamine
Raw Yam has 1.12 mg of Vitamin B1 per 1 kilogram, which is 93% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.32 mg
24.6%
Riboflavin
Raw Yam has 0.32 mg of Vitamin B2 per 1 kilogram, which is 24.6% 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
Raw Yam 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 B53.14 mg
62.8%
Pantothenic acid
Raw Yam has 3.14 mg of Vitamin B5 per 1 kilogram, which is 62.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.93 mg
225%
Pyridoxine
Raw Yam has 2.93 mg of Vitamin B6 per 1 kilogram, which is 225% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9230 μg
57.5%
Folates and Folic Acid
Raw Yam has 230 μg of Vitamin B9 per 1 kilogram, which is 57.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Yam 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 C171 mg
190%
Ascorbic acid
Raw Yam has 171 mg of Vitamin C per 1 kilogram, which is 190% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Yam 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 E3.5 mg
23.3%
Tocopherols and Tocotrienols
Raw Yam has 3.5 mg of Vitamin E per 1 kilogram, which is 23.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K23 μg
19%
Phytomenadione or phylloquinone
Raw Yam 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

Yam
Calcium170 mg
17%
Raw Yam has 170 mg of Calcium per 1 kilogram, which is 17% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.78 mg
198%
Raw Yam has 1.78 mg of Copper per 1 kilogram, which is 198% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron5.4 mg
67.5%
Raw Yam has 5.4 mg of Iron per 1 kilogram, which is 67.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium210 mg
50%
Raw Yam has 210 mg of Magnesium per 1 kilogram, which is 50% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese3.97 mg
173%
Raw Yam has 3.97 mg of Manganese per 1 kilogram, which is 173% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus550 mg
78.6%
Raw Yam has 550 mg of Phosphorus per 1 kilogram, which is 78.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium8160 mg
240%
Raw Yam has 8160 mg of Potassium per 1 kilogram, which is 240% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium7 μg
12.7%
Raw Yam 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
Sodium90 mg
6%
Raw Yam has 90 mg of Sodium per 1 kilogram, which is 6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.4 mg
22%
Raw Yam has 2.4 mg of Zinc per 1 kilogram, which is 22% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water696 g
19%
Raw Yam has 696 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 Raw Yam:
Minerals in 1 kilogram of Raw Yam:
Macronutrients in 1 kilogram of Raw Yam:



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