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

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

Weight per 300 Calories

Cooked Yam, Boiled, Drained, Or Baked

259g

Cooked Yam, Boiled, Drained, Or Baked no 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

Energy300 kcal

10.3%

Cooked Yam, Boiled, Drained, Or Baked no 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

Fat0.36 g

0.37%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.36206896551724 g of Fat per 300 calories, which is 0.37% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.075 g

0.23%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.075 g of Saturated Fat per 300 calories, which is 0.23% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.023 g

1.45%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.023275862068966 g of Omega 3 per 300 calories, which is 1.45% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.13 g

0.76%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.12931034482759 g of Omega 6 per 300 calories, which is 0.76% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate71 g

54.7%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 71.068965517241 g of Carbohydrate per 300 calories, which is 54.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.27 g

1.75%

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

Cooked Yam, Boiled, Drained, Or Baked no Salt has 1.2672413793103 g of Sugars per 300 calories, which is 1.75% 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 g

26.5%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 10.086206896552 g of Fiber per 300 calories, which is 26.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.85 g

6.9%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 3.8534482758621 g of Protein per 300 calories, which is 6.9% 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 A15.5 μg

1.72%

RAE, retinol activity equivalents

Cooked Yam, Boiled, Drained, Or Baked no Salt has 15.51724137931 μg of Vitamin A per 300 calories, which is 1.72% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.25 mg

20.5%

Thiamine

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.24568965517241 mg of Vitamin B1 per 300 calories, which is 20.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.072 mg

5.57%

Riboflavin

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.072413793103448 mg of Vitamin B2 per 300 calories, which is 5.57% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.43 mg

8.92%

Niacin, nicotinic acid, niacinamide

Cooked Yam, Boiled, Drained, Or Baked no Salt has 1.4275862068966 mg of Vitamin B3 per 300 calories, which is 8.92% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.8 mg

16%

Pantothenic acid

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.80431034482759 mg of Vitamin B5 per 300 calories, which is 16% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.59 mg

45.4%

Pyridoxine

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.58965517241379 mg of Vitamin B6 per 300 calories, which is 45.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B941.4 μg

10.3%

Folates and Folic Acid

Cooked Yam, Boiled, Drained, Or Baked no Salt has 41.379310344828 μg of Vitamin B9 per 300 calories, which is 10.3% 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 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 C31.3 mg

34.8%

Ascorbic acid

Cooked Yam, Boiled, Drained, Or Baked no Salt has 31.293103448276 mg of Vitamin C per 300 calories, which is 34.8% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.88 mg

5.86%

Tocopherols and Tocotrienols

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.87931034482759 mg of Vitamin E per 300 calories, which is 5.86% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K5.95 μg

4.96%

Phytomenadione or phylloquinone

Cooked Yam, Boiled, Drained, Or Baked no Salt has 5.948275862069 μg of Vitamin K per 300 calories, which is 4.96% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Yam, Boiled, Drained, Or Baked

Calcium36.2 mg

3.62%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 36.206896551724 mg of Calcium per 300 calories, which is 3.62% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.39 mg

43.7%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.39310344827586 mg of Copper per 300 calories, which is 43.7% 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

Iron1.34 mg

17%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 1.3448275862069 mg of Iron per 300 calories, which is 17% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium46.6 mg

11%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 46.551724137931 mg of Magnesium per 300 calories, which is 11% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.96 mg

41.7%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.95948275862069 mg of Manganese per 300 calories, which is 41.7% 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

Phosphorus127 mg

18%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 126.72413793103 mg of Phosphorus per 300 calories, which is 18% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1733 mg

51%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 1732.7586206897 mg of Potassium per 300 calories, which is 51% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.8 μg

3.3%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 1.8103448275862 μg of Selenium per 300 calories, which is 3.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium20.7 mg

1.38%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 20.689655172414 mg of Sodium per 300 calories, which is 1.38% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.52 mg

4.7%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.51724137931034 mg of Zinc per 300 calories, which is 4.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water181 g

4.9%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 181.37068965517 g of Water per 300 calories, which is 4.9% 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 no Salt:

300 calories of Cooked Yam, Boiled, Drained, Or Baked 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 no Salt:

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

Macronutrients in 300 calories of Cooked Yam, Boiled, Drained, Or Baked no Salt:

300 calories of Cooked Yam, Boiled, Drained, Or Baked is an excellent source of Carbohydrate and Fiber.
It has some 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 no 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

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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