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Nutrients in 500 calories of Yam

Raw Yam (Dioscorea spp.).

Weight per 500 Calories

Yam
424g

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

Macros Ratio

Protein Fat Carbs
5%
1%
94%
500 kcal ▼

Macro Nutrients

Yam
Energy500 kcal
17.2%
Raw Yam 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
Fat0.72 g
0.74%
Raw Yam has 0.72033898305085 g of Fat per 500 calories, which is 0.74% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.16 g
0.49%
Raw Yam has 0.15677966101695 g of Saturated Fat per 500 calories, which is 0.49% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.051 g
3.18%
Raw Yam has 0.050847457627119 g of Omega 3 per 500 calories, which is 3.18% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.27 g
1.6%
Raw Yam has 0.27118644067797 g of Omega 6 per 500 calories, which is 1.6% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Yam 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%
Raw Yam has 118.13559322034 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
2.92%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Yam has 2.1186440677966 g of Sugars per 500 calories, which is 2.92% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber17.4 g
45.7%
Raw Yam has 17.372881355932 g of Fiber per 500 calories, which is 45.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein6.5 g
11.6%
Raw Yam has 6.4830508474576 g of Protein per 500 calories, which is 11.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Yam
Vitamin A29.7 μg
3.3%
RAE, retinol activity equivalents
Raw Yam has 29.661016949153 μg of Vitamin A per 500 calories, which is 3.3% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.47 mg
39.5%
Thiamine
Raw Yam has 0.47457627118644 mg of Vitamin B1 per 500 calories, which is 39.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.14 mg
10.4%
Riboflavin
Raw Yam has 0.13559322033898 mg of Vitamin B2 per 500 calories, which is 10.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.34 mg
14.6%
Niacin, nicotinic acid, niacinamide
Raw Yam has 2.3389830508475 mg of Vitamin B3 per 500 calories, which is 14.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.33 mg
26.6%
Pantothenic acid
Raw Yam has 1.3305084745763 mg of Vitamin B5 per 500 calories, which is 26.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.24 mg
96%
Pyridoxine
Raw Yam has 1.2415254237288 mg of Vitamin B6 per 500 calories, which is 96% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B997 μg
24.4%
Folates and Folic Acid
Raw Yam has 97.457627118644 μg of Vitamin B9 per 500 calories, which is 24.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Yam 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 C72.5 mg
80.5%
Ascorbic acid
Raw Yam has 72.457627118644 mg of Vitamin C per 500 calories, which is 80.5% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Yam 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
9.9%
Tocopherols and Tocotrienols
Raw Yam has 1.4830508474576 mg of Vitamin E per 500 calories, which is 9.9% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K9.75 μg
8.12%
Phytomenadione or phylloquinone
Raw Yam has 9.7457627118644 μg of Vitamin K per 500 calories, which is 8.12% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Yam
Calcium72 mg
7.2%
Raw Yam has 72.033898305085 mg of Calcium per 500 calories, which is 7.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.75 mg
84%
Raw Yam has 0.75423728813559 mg of Copper per 500 calories, which is 84% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron2.3 mg
28.6%
Raw Yam has 2.2881355932203 mg of Iron per 500 calories, which is 28.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium89 mg
21%
Raw Yam has 88.983050847458 mg of Magnesium per 500 calories, which is 21% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.7 mg
73%
Raw Yam has 1.6822033898305 mg of Manganese per 500 calories, which is 73% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus233 mg
33.3%
Raw Yam has 233.05084745763 mg of Phosphorus per 500 calories, which is 33.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium3458 mg
102%
Raw Yam has 3457.6271186441 mg of Potassium per 500 calories, which is 102% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.97 μg
5.4%
Raw Yam has 2.9661016949153 μg of Selenium per 500 calories, which is 5.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium38 mg
2.54%
Raw Yam has 38.135593220339 mg of Sodium per 500 calories, which is 2.54% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1 mg
9.24%
Raw Yam has 1.0169491525424 mg of Zinc per 500 calories, which is 9.24% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water295 g
7.97%
Raw Yam has 294.91525423729 g of Water per 500 calories, which is 7.97% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Raw Yam:
Minerals in 500 calories of Raw Yam:
Macronutrients in 500 calories of Raw Yam:



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