Nutrients in 500 calories of Cooked Yam, Boiled, Drained, Or Baked with Salt

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

Weight per 500 Calories

Cooked Yam, Boiled, Drained, Or Baked with Salt

439g

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

Macros Ratio

Protein Fat Carbs

94%

500 kcal ▼

Macro Nutrients

Cooked Yam, Boiled, Drained, Or Baked with Salt

Energy500 kcal

17.2%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.61 g

0.63%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.6140350877193 g of Fat per 500 calories, which is 0.63% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.13 g

0.4%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.12719298245614 g of Saturated Fat per 500 calories, which is 0.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.039 g

2.47%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.039473684210526 g of Omega 3 per 500 calories, which is 2.47% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.22 g

1.3%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.21929824561404 g of Omega 6 per 500 calories, which is 1.3% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate118 g

91%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 118.37719298246 g of Carbohydrate per 500 calories, which is 91% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.15 g

2.96%

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

Cooked Yam, Boiled, Drained, Or Baked with Salt has 2.1491228070175 g of Sugars per 500 calories, which is 2.96% 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 g

45%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 17.105263157895 g of Fiber per 500 calories, which is 45% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.54 g

11.7%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 6.5350877192982 g of Protein per 500 calories, which is 11.7% 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 A26.3 μg

2.92%

RAE, retinol activity equivalents

Cooked Yam, Boiled, Drained, Or Baked with Salt has 26.315789473684 μg of Vitamin A per 500 calories, which is 2.92% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.42 mg

34.7%

Thiamine

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.41666666666667 mg of Vitamin B1 per 500 calories, which is 34.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.12 mg

9.45%

Riboflavin

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.12280701754386 mg of Vitamin B2 per 500 calories, which is 9.45% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.42 mg

15%

Niacin, nicotinic acid, niacinamide

Cooked Yam, Boiled, Drained, Or Baked with Salt has 2.4210526315789 mg of Vitamin B3 per 500 calories, which is 15% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.36 mg

27.3%

Pantothenic acid

Cooked Yam, Boiled, Drained, Or Baked with Salt has 1.3640350877193 mg of Vitamin B5 per 500 calories, which is 27.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61 mg

77%

Pyridoxine

Cooked Yam, Boiled, Drained, Or Baked with Salt has 1 mg of Vitamin B6 per 500 calories, which is 77% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B970 μg

17.5%

Folates and Folic Acid

Cooked Yam, Boiled, Drained, Or Baked with Salt has 70.175438596491 μg of Vitamin B9 per 500 calories, which is 17.5% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C53 mg

59%

Ascorbic acid

Cooked Yam, Boiled, Drained, Or Baked with Salt has 53.070175438596 mg of Vitamin C per 500 calories, which is 59% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.5 mg

9.94%

Tocopherols and Tocotrienols

Cooked Yam, Boiled, Drained, Or Baked with Salt has 1.4912280701754 mg of Vitamin E per 500 calories, which is 9.94% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K10 μg

8.4%

Phytomenadione or phylloquinone

Cooked Yam, Boiled, Drained, Or Baked with Salt has 10.087719298246 μg of Vitamin K per 500 calories, which is 8.4% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Yam, Boiled, Drained, Or Baked with Salt

Calcium61.4 mg

6.14%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 61.40350877193 mg of Calcium per 500 calories, which is 6.14% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.67 mg

74%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.66666666666667 mg of Copper per 500 calories, which is 74% 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

Iron2.3 mg

28.5%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 2.280701754386 mg of Iron per 500 calories, which is 28.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium79 mg

18.8%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 78.947368421053 mg of Magnesium per 500 calories, which is 18.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.63 mg

70.7%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 1.6271929824561 mg of Manganese per 500 calories, which is 70.7% 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

Phosphorus215 mg

30.7%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 214.91228070175 mg of Phosphorus per 500 calories, which is 30.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2939 mg

86.4%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 2938.5964912281 mg of Potassium per 500 calories, which is 86.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.07 μg

5.6%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 3.0701754385965 μg of Selenium per 500 calories, which is 5.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1070 mg

71.3%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 1070.1754385965 mg of Sodium per 500 calories, which is 71.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.88 mg

7.97%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.87719298245614 mg of Zinc per 500 calories, which is 7.97% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water308 g

8.3%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 307.58771929825 g of Water per 500 calories, which is 8.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Cooked Yam, Boiled, Drained, Or Baked with Salt:

500 calories 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 500 calories of Cooked Yam, Boiled, Drained, Or Baked with Salt:

500 calories 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 500 calories of Cooked Yam, Boiled, Drained, Or Baked with Salt:

500 calories 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 500 calories 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 500 calories of Cooked Yam, Boiled, Drained, Or Baked with Salt

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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