Nutrients in 1 pound of Yam

Raw Yam (Dioscorea spp.).

Macros Ratio

Protein Fat Carbs

94%

1 lb ▼

Macro Nutrients

Yam

Energy535 kcal

18.5%

Raw Yam has 535.23856 kcal of Energy per 1 pound, which is 18.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.77 g

0.79%

Raw Yam has 0.7711064 g of Fat per 1 pound, which is 0.79% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.17 g

0.52%

Raw Yam has 0.16782904 g of Saturated Fat per 1 pound, which is 0.52% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.054 g

3.4%

Raw Yam has 0.05443104 g of Omega 3 per 1 pound, which is 3.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.29 g

1.7%

Raw Yam has 0.29029888 g of Omega 6 per 1 pound, which is 1.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Yam 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

Carbohydrate126 g

97%

Raw Yam has 126.4614496 g of Carbohydrate per 1 pound, which is 97% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.27 g

3.13%

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

Raw Yam has 2.26796 g of Sugars per 1 pound, which is 3.13% 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

Fiber18.6 g

49%

Raw Yam has 18.597272 g of Fiber per 1 pound, which is 49% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.94 g

12.4%

Raw Yam has 6.9399576 g of Protein per 1 pound, which is 12.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Yam

Vitamin A31.8 μg

3.53%

RAE, retinol activity equivalents

Raw Yam has 31.75144 μg of Vitamin A per 1 pound, which is 3.53% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.51 mg

42.3%

Thiamine

Raw Yam has 0.50802304 mg of Vitamin B1 per 1 pound, which is 42.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.15 mg

11%

Riboflavin

Raw Yam has 0.14514944 mg of Vitamin B2 per 1 pound, which is 11% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.5 mg

15.6%

Niacin, nicotinic acid, niacinamide

Raw Yam 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
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Vitamin B51.42 mg

28.5%

Pantothenic acid

Raw Yam has 1.42427888 mg of Vitamin B5 per 1 pound, which is 28.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.33 mg

102%

Pyridoxine

Raw Yam has 1.32902456 mg of Vitamin B6 per 1 pound, which is 102% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9104 μg

26%

Folates and Folic Acid

Raw Yam has 104.32616 μg of Vitamin B9 per 1 pound, which is 26% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Yam 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
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Vitamin C77.6 mg

86%

Ascorbic acid

Raw Yam has 77.564232 mg of Vitamin C per 1 pound, which is 86% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Yam 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
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Vitamin E1.6 mg

10.6%

Tocopherols and Tocotrienols

Raw Yam has 1.587572 mg of Vitamin E per 1 pound, which is 10.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K10.4 μg

8.7%

Phytomenadione or phylloquinone

Raw Yam 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

Yam

Calcium77 mg

7.7%

Raw Yam has 77.11064 mg of Calcium per 1 pound, which is 7.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.81 mg

89.7%

Raw Yam has 0.80739376 mg of Copper per 1 pound, which is 89.7% 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

Iron2.45 mg

30.6%

Raw Yam has 2.4493968 mg of Iron per 1 pound, which is 30.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium95 mg

22.7%

Raw Yam has 95.25432 mg of Magnesium per 1 pound, which is 22.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.8 mg

78.3%

Raw Yam has 1.80076024 mg of Manganese per 1 pound, which is 78.3% 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

Phosphorus249 mg

35.6%

Raw Yam has 249.4756 mg of Phosphorus per 1 pound, which is 35.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3701 mg

109%

Raw Yam has 3701.31072 mg of Potassium per 1 pound, which is 109% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.18 μg

5.77%

Raw Yam 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

Sodium41 mg

2.72%

Raw Yam has 40.82328 mg of Sodium per 1 pound, which is 2.72% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.1 mg

9.9%

Raw Yam has 1.0886208 mg of Zinc per 1 pound, which is 9.9% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water316 g

8.53%

Raw Yam has 315.700032 g of Water per 1 pound, which is 8.53% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Raw Yam:

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

Minerals in 1 pound of Raw Yam:

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

Macronutrients in 1 pound of Raw Yam:

1 pound of Yam 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 Fat and Omega 6, it has no Saturated Fat.

Compare Raw Yam with:

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

Food Info

Nutrients in 1 pound of Yam

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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