Nutrients in 300 calories of Yam

Raw Yam (Dioscorea spp.).

Weight per 300 Calories

Yam

254g

Raw Yam has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

94%

300 kcal ▼

Macro Nutrients

Yam

Energy300 kcal

10.3%

Raw Yam 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

Fat0.43 g

0.45%

Raw Yam has 0.43220338983051 g of Fat per 300 calories, which is 0.45% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.094 g

0.29%

Raw Yam has 0.094067796610169 g of Saturated Fat per 300 calories, which is 0.29% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.031 g

1.9%

Raw Yam has 0.030508474576271 g of Omega 3 per 300 calories, which is 1.9% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.16 g

0.96%

Raw Yam has 0.16271186440678 g of Omega 6 per 300 calories, which is 0.96% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Yam 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

54.5%

Raw Yam has 70.881355932203 g of Carbohydrate per 300 calories, which is 54.5% 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]

Raw Yam has 1.271186440678 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

Fiber10.4 g

27.4%

Raw Yam has 10.423728813559 g of Fiber per 300 calories, which is 27.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.9 g

6.95%

Raw Yam has 3.8898305084746 g of Protein per 300 calories, which is 6.95% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Yam

Vitamin A17.8 μg

1.98%

RAE, retinol activity equivalents

Raw Yam has 17.796610169492 μg of Vitamin A per 300 calories, which is 1.98% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.28 mg

23.7%

Thiamine

Raw Yam has 0.28474576271186 mg of Vitamin B1 per 300 calories, which is 23.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.081 mg

6.26%

Riboflavin

Raw Yam has 0.08135593220339 mg of Vitamin B2 per 300 calories, which is 6.26% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.4 mg

8.77%

Niacin, nicotinic acid, niacinamide

Raw Yam has 1.4033898305085 mg of Vitamin B3 per 300 calories, which is 8.77% 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

Raw Yam has 0.79830508474576 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 B60.74 mg

57.3%

Pyridoxine

Raw Yam has 0.74491525423729 mg of Vitamin B6 per 300 calories, which is 57.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B958.5 μg

14.6%

Folates and Folic Acid

Raw Yam has 58.474576271186 μg of Vitamin B9 per 300 calories, which is 14.6% 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 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 C43.5 mg

48.3%

Ascorbic acid

Raw Yam has 43.474576271186 mg of Vitamin C per 300 calories, which is 48.3% 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 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

5.93%

Tocopherols and Tocotrienols

Raw Yam has 0.88983050847458 mg of Vitamin E per 300 calories, which is 5.93% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K5.85 μg

4.87%

Phytomenadione or phylloquinone

Raw Yam has 5.8474576271186 μg of Vitamin K per 300 calories, which is 4.87% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Yam

Calcium43.2 mg

4.32%

Raw Yam has 43.220338983051 mg of Calcium per 300 calories, which is 4.32% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.45 mg

50.3%

Raw Yam has 0.45254237288136 mg of Copper per 300 calories, which is 50.3% 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%

Raw Yam has 1.3728813559322 mg of Iron per 300 calories, which is 17% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium53.4 mg

12.7%

Raw Yam has 53.389830508475 mg of Magnesium per 300 calories, which is 12.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1 mg

44%

Raw Yam has 1.0093220338983 mg of Manganese per 300 calories, which is 44% 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

Phosphorus140 mg

20%

Raw Yam has 139.83050847458 mg of Phosphorus per 300 calories, which is 20% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2075 mg

61%

Raw Yam has 2074.5762711864 mg of Potassium per 300 calories, which is 61% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.78 μg

3.24%

Raw Yam has 1.7796610169492 μg of Selenium per 300 calories, which is 3.24% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium23 mg

1.53%

Raw Yam has 22.881355932203 mg of Sodium per 300 calories, which is 1.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.61 mg

5.55%

Raw Yam has 0.61016949152542 mg of Zinc per 300 calories, which is 5.55% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water177 g

4.8%

Raw Yam has 176.94915254237 g of Water per 300 calories, which is 4.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Yam:

300 calories of Yam 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 Raw Yam:

300 calories of Yam 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 Raw Yam:

300 calories of Yam 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 Raw Yam with:

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

Food Info

Nutrients in 300 calories of Yam

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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