Nutrients in 7 ounces of Cooked Yam, Boiled, Drained, Or Baked

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

Macros Ratio

Protein Fat Carbs

94%

7 oz ▼

Macro Nutrients

Cooked Yam, Boiled, Drained, Or Baked

Energy230 kcal

7.94%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 230.19794 kcal of Energy per 7 ounces, which is 7.94% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.28 g

0.29%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.2778251 g of Fat per 7 ounces, which is 0.29% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.058 g

0.18%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.057549485 g of Saturated Fat per 7 ounces, which is 0.18% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.018 g

1.1%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.017860185 g of Omega 3 per 7 ounces, which is 1.1% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.099 g

0.58%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.09922325 g of Omega 6 per 7 ounces, which is 0.58% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate54.5 g

42%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 54.5330982 g of Carbohydrate per 7 ounces, which is 42% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.97 g

1.34%

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

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.97238785 g of Sugars per 7 ounces, which is 1.34% 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

Fiber7.74 g

20.4%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 7.7394135 g of Fiber per 7 ounces, which is 20.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.96 g

5.3%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 2.95685285 g of Protein per 7 ounces, which is 5.3% 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 A12 μg

1.32%

RAE, retinol activity equivalents

Cooked Yam, Boiled, Drained, Or Baked no Salt has 11.90679 μg of Vitamin A per 7 ounces, which is 1.32% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.19 mg

15.7%

Thiamine

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.188524175 mg of Vitamin B1 per 7 ounces, which is 15.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.056 mg

4.27%

Riboflavin

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.05556502 mg of Vitamin B2 per 7 ounces, which is 4.27% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.1 mg

6.85%

Niacin, nicotinic acid, niacinamide

Cooked Yam, Boiled, Drained, Or Baked no Salt has 1.09542468 mg of Vitamin B3 per 7 ounces, which is 6.85% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.62 mg

12.3%

Pantothenic acid

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.617168615 mg of Vitamin B5 per 7 ounces, which is 12.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.45 mg

35%

Pyridoxine

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.45245802 mg of Vitamin B6 per 7 ounces, which is 35% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B931.8 μg

7.94%

Folates and Folic Acid

Cooked Yam, Boiled, Drained, Or Baked no Salt has 31.75144 μg of Vitamin B9 per 7 ounces, which is 7.94% 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 7 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 mg

26.7%

Ascorbic acid

Cooked Yam, Boiled, Drained, Or Baked no Salt has 24.0120265 mg of Vitamin C per 7 ounces, which is 26.7% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.67 mg

4.5%

Tocopherols and Tocotrienols

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.6747181 mg of Vitamin E per 7 ounces, which is 4.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K4.56 μg

3.8%

Phytomenadione or phylloquinone

Cooked Yam, Boiled, Drained, Or Baked no Salt has 4.5642695 μg of Vitamin K per 7 ounces, which is 3.8% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Yam, Boiled, Drained, Or Baked

Calcium27.8 mg

2.78%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 27.78251 mg of Calcium per 7 ounces, which is 2.78% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.3 mg

33.5%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.30163868 mg of Copper per 7 ounces, which is 33.5% 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

Iron1.03 mg

13%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 1.0319218 mg of Iron per 7 ounces, which is 13% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium35.7 mg

8.5%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 35.72037 mg of Magnesium per 7 ounces, which is 8.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.74 mg

32%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.736236515 mg of Manganese per 7 ounces, which is 32% 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

Phosphorus97 mg

14%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 97.238785 mg of Phosphorus per 7 ounces, which is 14% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1330 mg

39%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 1329.59155 mg of Potassium per 7 ounces, which is 39% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.4 μg

2.53%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 1.3891255 μg of Selenium per 7 ounces, which is 2.53% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium16 mg

1.06%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 15.87572 mg of Sodium per 7 ounces, which is 1.06% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.4 mg

3.6%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.396893 mg of Zinc per 7 ounces, which is 3.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water139 g

3.76%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 139.17053045 g of Water per 7 ounces, which is 3.76% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Cooked Yam, Boiled, Drained, Or Baked no Salt:

7 ounces of Cooked Yam, Boiled, Drained, Or Baked is an excellent source of Vitamin B6 and Vitamin C.
It has a good amount of Vitamin B1, Vitamin B5 and Vitamin B9.
It also has some Vitamin B2, Vitamin B3, Vitamin E and Vitamin K.
While 7 ounces of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 7 ounces of Cooked Yam, Boiled, Drained, Or Baked no Salt:

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

Macronutrients in 7 ounces of Cooked Yam, Boiled, Drained, Or Baked no Salt:

7 ounces of Cooked Yam, Boiled, Drained, Or Baked is an excellent source of Carbohydrate and Fiber.
It has some Protein.
While 7 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 7 ounces of Cooked Yam, Boiled, Drained, Or Baked

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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