Nutrients in 7 ounces of Yam

Raw Yam (Dioscorea spp.).

Macros Ratio

Protein Fat Carbs

94%

7 oz ▼

Macro Nutrients

Yam

Energy234 kcal

8.07%

Raw Yam has 234.16687 kcal of Energy per 7 ounces, which is 8.07% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.34 g

0.35%

Raw Yam has 0.33735905 g of Fat per 7 ounces, which is 0.35% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.073 g

0.23%

Raw Yam has 0.073425205 g of Saturated Fat per 7 ounces, which is 0.23% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.024 g

1.5%

Raw Yam has 0.02381358 g of Omega 3 per 7 ounces, which is 1.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.13 g

0.75%

Raw Yam has 0.12700576 g of Omega 6 per 7 ounces, which is 0.75% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Yam 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

Carbohydrate55.3 g

42.6%

Raw Yam has 55.3268842 g of Carbohydrate per 7 ounces, which is 42.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.99 g

1.37%

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

Raw Yam has 0.9922325 g of Sugars per 7 ounces, which is 1.37% 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

Fiber8.14 g

21.4%

Raw Yam has 8.1363065 g of Fiber per 7 ounces, which is 21.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.04 g

5.42%

Raw Yam has 3.03623145 g of Protein per 7 ounces, which is 5.42% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Yam

Vitamin A14 μg

1.54%

RAE, retinol activity equivalents

Raw Yam has 13.891255 μg of Vitamin A per 7 ounces, which is 1.54% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.22 mg

18.5%

Thiamine

Raw Yam has 0.22226008 mg of Vitamin B1 per 7 ounces, which is 18.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.064 mg

4.9%

Riboflavin

Raw Yam has 0.06350288 mg of Vitamin B2 per 7 ounces, which is 4.9% 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

Raw Yam 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

12.5%

Pantothenic acid

Raw Yam has 0.62312201 mg of Vitamin B5 per 7 ounces, which is 12.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.58 mg

44.7%

Pyridoxine

Raw Yam has 0.581448245 mg of Vitamin B6 per 7 ounces, which is 44.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B945.6 μg

11.4%

Folates and Folic Acid

Raw Yam has 45.642695 μg of Vitamin B9 per 7 ounces, which is 11.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Yam 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 C34 mg

37.7%

Ascorbic acid

Raw Yam has 33.9343515 mg of Vitamin C per 7 ounces, which is 37.7% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Yam 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 E0.69 mg

4.63%

Tocopherols and Tocotrienols

Raw Yam has 0.69456275 mg of Vitamin E per 7 ounces, which is 4.63% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K4.56 μg

3.8%

Phytomenadione or phylloquinone

Raw Yam 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

Yam

Calcium33.7 mg

3.37%

Raw Yam has 33.735905 mg of Calcium per 7 ounces, which is 3.37% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.35 mg

39.2%

Raw Yam has 0.35323477 mg of Copper per 7 ounces, which is 39.2% 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

Iron1.07 mg

13.4%

Raw Yam has 1.0716111 mg of Iron per 7 ounces, which is 13.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium41.7 mg

9.92%

Raw Yam has 41.673765 mg of Magnesium per 7 ounces, which is 9.92% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.79 mg

34.3%

Raw Yam has 0.787832605 mg of Manganese per 7 ounces, which is 34.3% 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

Phosphorus109 mg

15.6%

Raw Yam has 109.145575 mg of Phosphorus per 7 ounces, which is 15.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1619 mg

47.6%

Raw Yam has 1619.32344 mg of Potassium per 7 ounces, which is 47.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.4 μg

2.53%

Raw Yam 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

Sodium18 mg

1.2%

Raw Yam has 17.860185 mg of Sodium per 7 ounces, which is 1.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.48 mg

4.33%

Raw Yam has 0.4762716 mg of Zinc per 7 ounces, which is 4.33% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water138 g

3.73%

Raw Yam has 138.118764 g of Water per 7 ounces, which is 3.73% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Yam:

7 ounces of Yam 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 Raw Yam:

7 ounces of Yam 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 Raw Yam:

7 ounces of Yam is an excellent source of Carbohydrate and Fiber.
It has some Protein.
While 7 ounces of product has trace amounts of Omega 3, Omega 6 and Sugars, it has no Fat and Saturated Fat.

Compare Raw Yam with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 7 ounces of Yam

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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