Nutrients in 1 pound of Cooked Yam, Boiled, Drained, Or Baked with Salt

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

Macros Ratio

Protein Fat Carbs

94%

1 lb ▼

Macro Nutrients

Cooked Yam, Boiled, Drained, Or Baked with Salt

Energy517 kcal

18%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 517.09488 kcal of Energy per 1 pound, which is 18% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.64 g

0.65%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.6350288 g of Fat per 1 pound, which is 0.65% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.13 g

0.41%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.13154168 g of Saturated Fat per 1 pound, which is 0.41% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.041 g

2.55%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.04082328 g of Omega 3 per 1 pound, which is 2.55% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.23 g

1.33%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.226796 g of Omega 6 per 1 pound, which is 1.33% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate122 g

94%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 122.4244808 g of Carbohydrate per 1 pound, which is 94% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.22 g

3.07%

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

Cooked Yam, Boiled, Drained, Or Baked with Salt has 2.2226008 g of Sugars per 1 pound, which is 3.07% 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

Fiber17.7 g

46.6%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 17.690088 g of Fiber per 1 pound, which is 46.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.76 g

12%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 6.7585208 g of Protein per 1 pound, which is 12% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Cooked Yam, Boiled, Drained, Or Baked with Salt

Vitamin A27.2 μg

3.02%

RAE, retinol activity equivalents

Cooked Yam, Boiled, Drained, Or Baked with Salt has 27.21552 μg of Vitamin A per 1 pound, which is 3.02% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.43 mg

36%

Thiamine

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.4309124 mg of Vitamin B1 per 1 pound, which is 36% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.13 mg

9.77%

Riboflavin

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.12700576 mg of Vitamin B2 per 1 pound, which is 9.77% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B32.5 mg

15.6%

Niacin, nicotinic acid, niacinamide

Cooked Yam, Boiled, Drained, Or Baked with Salt has 2.50382784 mg of Vitamin B3 per 1 pound, which is 15.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B51.4 mg

28.2%

Pantothenic acid

Cooked Yam, Boiled, Drained, Or Baked with Salt has 1.41067112 mg of Vitamin B5 per 1 pound, which is 28.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B61.03 mg

79.6%

Pyridoxine

Cooked Yam, Boiled, Drained, Or Baked with Salt has 1.03418976 mg of Vitamin B6 per 1 pound, which is 79.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B972.6 μg

18%

Folates and Folic Acid

Cooked Yam, Boiled, Drained, Or Baked with Salt has 72.57472 μg of Vitamin B9 per 1 pound, which is 18% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C55 mg

61%

Ascorbic acid

Cooked Yam, Boiled, Drained, Or Baked with Salt has 54.884632 mg of Vitamin C per 1 pound, which is 61% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E1.54 mg

10.3%

Tocopherols and Tocotrienols

Cooked Yam, Boiled, Drained, Or Baked with Salt has 1.5422128 mg of Vitamin E per 1 pound, which is 10.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K10.4 μg

8.7%

Phytomenadione or phylloquinone

Cooked Yam, Boiled, Drained, Or Baked with Salt has 10.432616 μg of Vitamin K per 1 pound, which is 8.7% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Yam, Boiled, Drained, Or Baked with Salt

Calcium63.5 mg

6.35%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 63.50288 mg of Calcium per 1 pound, which is 6.35% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.69 mg

76.6%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.68945984 mg of Copper per 1 pound, which is 76.6% 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

Iron2.36 mg

29.5%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 2.3586784 mg of Iron per 1 pound, which is 29.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium81.6 mg

19.4%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 81.64656 mg of Magnesium per 1 pound, which is 19.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.7 mg

73%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 1.68282632 mg of Manganese per 1 pound, which is 73% 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

Phosphorus222 mg

31.8%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 222.26008 mg of Phosphorus per 1 pound, which is 31.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3039 mg

89.4%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 3039.0664 mg of Potassium per 1 pound, which is 89.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.18 μg

5.77%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 3.175144 μg of Selenium per 1 pound, which is 5.77% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1107 mg

73.8%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 1106.76448 mg of Sodium per 1 pound, which is 73.8% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.91 mg

8.25%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.907184 mg of Zinc per 1 pound, which is 8.25% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water318 g

8.6%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 318.1040696 g of Water per 1 pound, which is 8.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Cooked Yam, Boiled, Drained, Or Baked with Salt:

1 pound 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 1 pound of Cooked Yam, Boiled, Drained, Or Baked with Salt:

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

Macronutrients in 1 pound of Cooked Yam, Boiled, Drained, Or Baked with Salt:

1 pound 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 Omega 3 and Sugars.
While 1 pound of product has trace amounts of 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 1 pound of Cooked Yam, Boiled, Drained, Or Baked with Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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