Nutrients in 5 ounces of Cooked Yam, Boiled, Drained, Or Baked

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

Macros Ratio

Protein Fat Carbs

94%

5 oz ▼

Macro Nutrients

Cooked Yam, Boiled, Drained, Or Baked

Energy164 kcal

5.67%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 164.4271 kcal of Energy per 5 ounces, which is 5.67% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.2 g

0.2%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.1984465 g of Fat per 5 ounces, which is 0.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.041 g

0.13%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.041106775 g of Saturated Fat per 5 ounces, which is 0.13% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.013 g

0.8%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.012757275 g of Omega 3 per 5 ounces, which is 0.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.071 g

0.42%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.07087375 g of Omega 6 per 5 ounces, which is 0.42% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate39 g

30%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 38.952213 g of Carbohydrate per 5 ounces, which is 30% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.69 g

0.96%

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

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.69456275 g of Sugars per 5 ounces, which is 0.96% 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

Fiber5.53 g

14.5%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 5.5281525 g of Fiber per 5 ounces, which is 14.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.1 g

3.77%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 2.11203775 g of Protein per 5 ounces, which is 3.77% 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 A8.5 μg

0.94%

RAE, retinol activity equivalents

Cooked Yam, Boiled, Drained, Or Baked no Salt has 8.50485 μg of Vitamin A per 5 ounces, which is 0.94% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.13 mg

11.2%

Thiamine

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.134660125 mg of Vitamin B1 per 5 ounces, which is 11.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.04 mg

3.05%

Riboflavin

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.0396893 mg of Vitamin B2 per 5 ounces, which is 3.05% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.78 mg

4.9%

Niacin, nicotinic acid, niacinamide

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.7824462 mg of Vitamin B3 per 5 ounces, which is 4.9% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.44 mg

8.8%

Pantothenic acid

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.440834725 mg of Vitamin B5 per 5 ounces, which is 8.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.32 mg

25%

Pyridoxine

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.3231843 mg of Vitamin B6 per 5 ounces, which is 25% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B922.7 μg

5.67%

Folates and Folic Acid

Cooked Yam, Boiled, Drained, Or Baked no Salt has 22.6796 μg of Vitamin B9 per 5 ounces, which is 5.67% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C17 mg

19%

Ascorbic acid

Cooked Yam, Boiled, Drained, Or Baked no Salt has 17.1514475 mg of Vitamin C per 5 ounces, which is 19% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.48 mg

3.2%

Tocopherols and Tocotrienols

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.4819415 mg of Vitamin E per 5 ounces, which is 3.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3.26 μg

2.7%

Phytomenadione or phylloquinone

Cooked Yam, Boiled, Drained, Or Baked no Salt has 3.2601925 μg of Vitamin K per 5 ounces, which is 2.7% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Yam, Boiled, Drained, Or Baked

Calcium20 mg

Cooked Yam, Boiled, Drained, Or Baked no Salt has 19.84465 mg of Calcium per 5 ounces, which is 2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.22 mg

24%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.2154562 mg of Copper per 5 ounces, which is 24% 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

Iron0.74 mg

9.2%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.737087 mg of Iron per 5 ounces, which is 9.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium25.5 mg

6.07%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 25.51455 mg of Magnesium per 5 ounces, which is 6.07% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.53 mg

23%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.525883225 mg of Manganese per 5 ounces, which is 23% 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

Phosphorus69.5 mg

9.92%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 69.456275 mg of Phosphorus per 5 ounces, which is 9.92% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium950 mg

28%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 949.70825 mg of Potassium per 5 ounces, which is 28% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.99 μg

1.8%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.9922325 μg of Selenium per 5 ounces, which is 1.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium11.3 mg

0.76%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 11.3398 mg of Sodium per 5 ounces, which is 0.76% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.28 mg

2.58%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.283495 mg of Zinc per 5 ounces, which is 2.58% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water99 g

2.7%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 99.40752175 g of Water per 5 ounces, which is 2.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Cooked Yam, Boiled, Drained, Or Baked no Salt:

5 ounces of Cooked Yam, Boiled, Drained, Or Baked is an excellent source of Vitamin B6.
It has a good amount of Vitamin B1, Vitamin B5 and Vitamin C.
It also has some Vitamin B2, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K.
While 5 ounces of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 5 ounces of Cooked Yam, Boiled, Drained, Or Baked no Salt:

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

Macronutrients in 5 ounces of Cooked Yam, Boiled, Drained, Or Baked no Salt:

5 ounces of Cooked Yam, Boiled, Drained, Or Baked is an excellent source of Carbohydrate.
It has a good amount of Fiber.
It also has some Protein.
While 5 ounces of product has trace amounts of Omega 3 and Sugars, it has no Fat, Saturated Fat and Omega 6.

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 5 ounces of Cooked Yam, Boiled, Drained, Or Baked

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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