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Nutrients in 5 ounces of Yam

Raw Yam (Dioscorea spp.).

Macros Ratio

Protein Fat Carbs
5%
1%
94%
5 oz ▼

Macro Nutrients

Yam
Energy167 kcal
5.77%
Raw Yam has 167.26205 kcal of Energy per 5 ounces, which is 5.77% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.24 g
0.25%
Raw Yam has 0.24097075 g of Fat per 5 ounces, which is 0.25% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.052 g
0.16%
Raw Yam has 0.052446575 g of Saturated Fat per 5 ounces, which is 0.16% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.017 g
1.06%
Raw Yam has 0.0170097 g of Omega 3 per 5 ounces, which is 1.06% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.091 g
0.53%
Raw Yam has 0.0907184 g of Omega 6 per 5 ounces, which is 0.53% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate39.5 g
30.4%
Raw Yam has 39.519203 g of Carbohydrate per 5 ounces, which is 30.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.71 g
0.98%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Yam has 0.7087375 g of Sugars per 5 ounces, which is 0.98% 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
Fiber5.8 g
15.3%
Raw Yam has 5.8116475 g of Fiber per 5 ounces, which is 15.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein2.17 g
3.87%
Raw Yam has 2.16873675 g of Protein per 5 ounces, which is 3.87% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Yam
Vitamin A9.92 μg
1.1%
RAE, retinol activity equivalents
Raw Yam has 9.922325 μg of Vitamin A per 5 ounces, which is 1.1% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.16 mg
13.2%
Thiamine
Raw Yam has 0.1587572 mg of Vitamin B1 per 5 ounces, which is 13.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.045 mg
3.5%
Riboflavin
Raw Yam has 0.0453592 mg of Vitamin B2 per 5 ounces, which is 3.5% 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
Raw Yam 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 B50.45 mg
8.9%
Pantothenic acid
Raw Yam has 0.44508715 mg of Vitamin B5 per 5 ounces, which is 8.9% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.42 mg
32%
Pyridoxine
Raw Yam has 0.415320175 mg of Vitamin B6 per 5 ounces, which is 32% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B932.6 μg
8.15%
Folates and Folic Acid
Raw Yam has 32.601925 μg of Vitamin B9 per 5 ounces, which is 8.15% 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 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 C24.2 mg
27%
Ascorbic acid
Raw Yam has 24.2388225 mg of Vitamin C per 5 ounces, which is 27% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.5 mg
3.3%
Tocopherols and Tocotrienols
Raw Yam has 0.49611625 mg of Vitamin E per 5 ounces, which is 3.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K3.26 μg
2.7%
Phytomenadione or phylloquinone
Raw Yam 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

Yam
Calcium24 mg
2.4%
Raw Yam has 24.097075 mg of Calcium per 5 ounces, which is 2.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.25 mg
28%
Raw Yam has 0.25231055 mg of Copper per 5 ounces, which is 28% 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
Iron0.77 mg
9.57%
Raw Yam has 0.7654365 mg of Iron per 5 ounces, which is 9.57% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium29.8 mg
7.1%
Raw Yam has 29.766975 mg of Magnesium per 5 ounces, which is 7.1% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.56 mg
24.5%
Raw Yam has 0.562737575 mg of Manganese per 5 ounces, which is 24.5% 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
Phosphorus78 mg
11%
Raw Yam has 77.961125 mg of Phosphorus per 5 ounces, which is 11% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1157 mg
34%
Raw Yam has 1156.6596 mg of Potassium per 5 ounces, which is 34% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.99 μg
1.8%
Raw Yam 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
Sodium12.8 mg
0.85%
Raw Yam has 12.757275 mg of Sodium per 5 ounces, which is 0.85% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.34 mg
3.1%
Raw Yam has 0.340194 mg of Zinc per 5 ounces, which is 3.1% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water99 g
2.67%
Raw Yam has 98.65626 g of Water per 5 ounces, which is 2.67% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Raw Yam:
Minerals in 5 ounces of Raw Yam:
Macronutrients in 5 ounces of Raw Yam:



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