Nutrients in 300 calories of Cooked Yam, Boiled, Drained, Or Baked with Salt

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

Weight per 300 Calories

Cooked Yam, Boiled, Drained, Or Baked with Salt

263g

Cooked Yam, Boiled, Drained, Or Baked with Salt has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

94%

300 kcal ▼

Macro Nutrients

Cooked Yam, Boiled, Drained, Or Baked with Salt

Energy300 kcal

10.3%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.37 g

0.38%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.36842105263158 g of Fat per 300 calories, which is 0.38% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.076 g

0.24%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.076315789473684 g of Saturated Fat per 300 calories, which is 0.24% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.024 g

1.5%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.023684210526316 g of Omega 3 per 300 calories, which is 1.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.13 g

0.77%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.13157894736842 g of Omega 6 per 300 calories, which is 0.77% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate71 g

54.6%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 71.026315789474 g of Carbohydrate per 300 calories, which is 54.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.3 g

1.78%

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

Cooked Yam, Boiled, Drained, Or Baked with Salt has 1.2894736842105 g of Sugars per 300 calories, which is 1.78% 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

Fiber10.3 g

27%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 10.263157894737 g of Fiber per 300 calories, which is 27% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.92 g

Cooked Yam, Boiled, Drained, Or Baked with Salt has 3.9210526315789 g of Protein per 300 calories, which is 7% 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 A15.8 μg

1.75%

RAE, retinol activity equivalents

Cooked Yam, Boiled, Drained, Or Baked with Salt has 15.789473684211 μg of Vitamin A per 300 calories, which is 1.75% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.25 mg

21%

Thiamine

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.25 mg of Vitamin B1 per 300 calories, which is 21% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.074 mg

5.67%

Riboflavin

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.073684210526316 mg of Vitamin B2 per 300 calories, which is 5.67% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.45 mg

9.08%

Niacin, nicotinic acid, niacinamide

Cooked Yam, Boiled, Drained, Or Baked with Salt has 1.4526315789474 mg of Vitamin B3 per 300 calories, which is 9.08% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.82 mg

16.4%

Pantothenic acid

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.81842105263158 mg of Vitamin B5 per 300 calories, which is 16.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.6 mg

46%

Pyridoxine

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.6 mg of Vitamin B6 per 300 calories, which is 46% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B942 μg

10.5%

Folates and Folic Acid

Cooked Yam, Boiled, Drained, Or Baked with Salt has 42.105263157895 μg of Vitamin B9 per 300 calories, which is 10.5% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C32 mg

35.4%

Ascorbic acid

Cooked Yam, Boiled, Drained, Or Baked with Salt has 31.842105263158 mg of Vitamin C per 300 calories, which is 35.4% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.89 mg

5.96%

Tocopherols and Tocotrienols

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.89473684210526 mg of Vitamin E per 300 calories, which is 5.96% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K6.05 μg

5.04%

Phytomenadione or phylloquinone

Cooked Yam, Boiled, Drained, Or Baked with Salt has 6.0526315789474 μg of Vitamin K per 300 calories, which is 5.04% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Yam, Boiled, Drained, Or Baked with Salt

Calcium37 mg

3.7%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 36.842105263158 mg of Calcium per 300 calories, which is 3.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.4 mg

44.4%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.4 mg of Copper per 300 calories, which is 44.4% 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

Iron1.37 mg

17%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 1.3684210526316 mg of Iron per 300 calories, which is 17% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium47.4 mg

11.3%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 47.368421052632 mg of Magnesium per 300 calories, which is 11.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.98 mg

42.4%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.97631578947368 mg of Manganese per 300 calories, which is 42.4% 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

Phosphorus129 mg

18.4%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 128.94736842105 mg of Phosphorus per 300 calories, which is 18.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1763 mg

52%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 1763.1578947368 mg of Potassium per 300 calories, which is 52% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.84 μg

3.35%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 1.8421052631579 μg of Selenium per 300 calories, which is 3.35% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium642 mg

43%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 642.10526315789 mg of Sodium per 300 calories, which is 43% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.53 mg

4.8%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.52631578947368 mg of Zinc per 300 calories, which is 4.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water185 g

Cooked Yam, Boiled, Drained, Or Baked with Salt has 184.55263157895 g of Water per 300 calories, which is 5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Cooked Yam, Boiled, Drained, Or Baked with Salt:

300 calories of Cooked Yam, Boiled, Drained, Or Baked with Salt is an excellent source of Vitamin B1, Vitamin B6 and Vitamin C.
It has a good amount of Vitamin B3, Vitamin B5 and Vitamin B9.
It also has some Vitamin B2, Vitamin E and Vitamin K.
While 300 calories of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Cooked Yam, Boiled, Drained, Or Baked with Salt:

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

Macronutrients in 300 calories of Cooked Yam, Boiled, Drained, Or Baked with Salt:

300 calories of Cooked Yam, Boiled, Drained, Or Baked with Salt is an excellent source of Carbohydrate and Fiber.
It has a good amount of Protein.
While 300 calories of product has trace amounts of Omega 3, Omega 6 and Sugars, 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 300 calories of Cooked Yam, Boiled, Drained, Or Baked with Salt

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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