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

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

Weight per 500 Calories

Cooked Yam, Boiled, Drained, Or Baked

431g

Cooked Yam, Boiled, Drained, Or Baked no 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

Energy500 kcal

17.2%

Cooked Yam, Boiled, Drained, Or Baked no 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

Fat0.6 g

0.62%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.60344827586207 g of Fat per 500 calories, which is 0.62% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.13 g

0.39%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.125 g of Saturated Fat per 500 calories, which is 0.39% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.039 g

2.42%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.038793103448276 g of Omega 3 per 500 calories, which is 2.42% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.22 g

1.27%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.21551724137931 g of Omega 6 per 500 calories, which is 1.27% 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 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 no Salt has 118.44827586207 g of Carbohydrate per 500 calories, which is 91% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.1 g

2.9%

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

Cooked Yam, Boiled, Drained, Or Baked no Salt has 2.1120689655172 g of Sugars per 500 calories, which is 2.9% 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

44.2%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 16.810344827586 g of Fiber per 500 calories, which is 44.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.42 g

11.5%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 6.4224137931034 g of Protein per 500 calories, which is 11.5% 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 A26 μg

2.87%

RAE, retinol activity equivalents

Cooked Yam, Boiled, Drained, Or Baked no Salt has 25.862068965517 μg of Vitamin A per 500 calories, which is 2.87% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.41 mg

34%

Thiamine

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.40948275862069 mg of Vitamin B1 per 500 calories, which is 34% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.12 mg

9.3%

Riboflavin

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.12068965517241 mg of Vitamin B2 per 500 calories, which is 9.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.38 mg

15%

Niacin, nicotinic acid, niacinamide

Cooked Yam, Boiled, Drained, Or Baked no Salt has 2.3793103448276 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 B51.34 mg

27%

Pantothenic acid

Cooked Yam, Boiled, Drained, Or Baked no Salt has 1.3405172413793 mg of Vitamin B5 per 500 calories, which is 27% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.98 mg

75.6%

Pyridoxine

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.98275862068966 mg of Vitamin B6 per 500 calories, which is 75.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B969 μg

17.2%

Folates and Folic Acid

Cooked Yam, Boiled, Drained, Or Baked no Salt has 68.965517241379 μg of Vitamin B9 per 500 calories, which is 17.2% 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 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 C52 mg

58%

Ascorbic acid

Cooked Yam, Boiled, Drained, Or Baked no Salt has 52.155172413793 mg of Vitamin C per 500 calories, which is 58% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.47 mg

9.77%

Tocopherols and Tocotrienols

Cooked Yam, Boiled, Drained, Or Baked no Salt has 1.4655172413793 mg of Vitamin E per 500 calories, which is 9.77% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K9.9 μg

8.26%

Phytomenadione or phylloquinone

Cooked Yam, Boiled, Drained, Or Baked no Salt has 9.9137931034483 μg of Vitamin K per 500 calories, which is 8.26% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Yam, Boiled, Drained, Or Baked

Calcium60.3 mg

6.03%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 60.344827586207 mg of Calcium per 500 calories, which is 6.03% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.66 mg

72.8%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.6551724137931 mg of Copper per 500 calories, which is 72.8% 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

Iron2.24 mg

28%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 2.2413793103448 mg of Iron per 500 calories, which is 28% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium77.6 mg

18.5%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 77.586206896552 mg of Magnesium per 500 calories, which is 18.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.6 mg

69.5%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 1.5991379310345 mg of Manganese per 500 calories, which is 69.5% 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

Phosphorus211 mg

30%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 211.20689655172 mg of Phosphorus per 500 calories, which is 30% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2888 mg

85%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 2887.9310344828 mg of Potassium per 500 calories, which is 85% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3 μg

5.5%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 3.0172413793103 μg of Selenium per 500 calories, which is 5.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium34.5 mg

2.3%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 34.48275862069 mg of Sodium per 500 calories, which is 2.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.86 mg

7.84%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.86206896551724 mg of Zinc per 500 calories, which is 7.84% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water302 g

8.17%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 302.28448275862 g of Water per 500 calories, which is 8.17% 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 no Salt:

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

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

Macronutrients in 500 calories of Cooked Yam, Boiled, Drained, Or Baked no Salt:

500 calories of Cooked Yam, Boiled, Drained, Or Baked 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 no 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

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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