Nutrients in 100 calories of Cooked Yam, Boiled, Drained, Or Baked with Salt

Yam, cooked, boiled, drained, or baked, with salt.

Weight per 100 Calories

Cooked Yam, Boiled, Drained, Or Baked with Salt

87.7g

Cooked Yam, Boiled, Drained, Or Baked with Salt has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

94%

100 kcal ▼

Macro Nutrients

Cooked Yam, Boiled, Drained, Or Baked with Salt

Energy100 kcal

3.45%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.12 g

0.13%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.12280701754386 g of Fat per 100 calories, which is 0.13% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.025 g

0.079%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.025438596491228 g of Saturated Fat per 100 calories, which is 0.079% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.008 g

0.49%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.0078947368421053 g of Omega 3 per 100 calories, which is 0.49% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.044 g

0.26%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.043859649122807 g of Omega 6 per 100 calories, which is 0.26% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate23.7 g

18.2%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 23.675438596491 g of Carbohydrate per 100 calories, which is 18.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.43 g

0.59%

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

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.42982456140351 g of Sugars per 100 calories, which is 0.59% 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

Fiber3.42 g

Cooked Yam, Boiled, Drained, Or Baked with Salt has 3.4210526315789 g of Fiber per 100 calories, which is 9% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.3 g

2.33%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 1.3070175438596 g of Protein per 100 calories, which is 2.33% 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 with Salt

Vitamin A5.26 μg

0.58%

RAE, retinol activity equivalents

Cooked Yam, Boiled, Drained, Or Baked with Salt has 5.2631578947368 μg of Vitamin A per 100 calories, which is 0.58% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.083 mg

6.94%

Thiamine

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.083333333333333 mg of Vitamin B1 per 100 calories, which is 6.94% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.025 mg

1.9%

Riboflavin

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.024561403508772 mg of Vitamin B2 per 100 calories, which is 1.9% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.48 mg

3.03%

Niacin, nicotinic acid, niacinamide

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.48421052631579 mg of Vitamin B3 per 100 calories, which is 3.03% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.27 mg

5.46%

Pantothenic acid

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.27280701754386 mg of Vitamin B5 per 100 calories, which is 5.46% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.2 mg

15.4%

Pyridoxine

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.2 mg of Vitamin B6 per 100 calories, which is 15.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B914 μg

3.5%

Folates and Folic Acid

Cooked Yam, Boiled, Drained, Or Baked with Salt has 14.035087719298 μg of Vitamin B9 per 100 calories, which is 3.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C10.6 mg

11.8%

Ascorbic acid

Cooked Yam, Boiled, Drained, Or Baked with Salt has 10.614035087719 mg of Vitamin C per 100 calories, which is 11.8% 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 with Salt has 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.3 mg

Tocopherols and Tocotrienols

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.29824561403509 mg of Vitamin E per 100 calories, which is 2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2 μg

1.7%

Phytomenadione or phylloquinone

Cooked Yam, Boiled, Drained, Or Baked with Salt has 2.0175438596491 μg of Vitamin K per 100 calories, which is 1.7% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Yam, Boiled, Drained, Or Baked with Salt

Calcium12.3 mg

1.23%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 12.280701754386 mg of Calcium per 100 calories, which is 1.23% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.13 mg

15%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.13333333333333 mg of Copper per 100 calories, which is 15% 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

Iron0.46 mg

5.7%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.45614035087719 mg of Iron per 100 calories, which is 5.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium15.8 mg

3.76%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 15.789473684211 mg of Magnesium per 100 calories, which is 3.76% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.33 mg

14%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.32543859649123 mg of Manganese per 100 calories, which is 14% 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

Phosphorus43 mg

6.14%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 42.982456140351 mg of Phosphorus per 100 calories, which is 6.14% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium588 mg

17.3%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 587.71929824561 mg of Potassium per 100 calories, which is 17.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.61 μg

1.1%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.6140350877193 μg of Selenium per 100 calories, which is 1.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium214 mg

14.3%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 214.0350877193 mg of Sodium per 100 calories, which is 14.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.18 mg

1.6%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 0.17543859649123 mg of Zinc per 100 calories, which is 1.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water61.5 g

1.66%

Cooked Yam, Boiled, Drained, Or Baked with Salt has 61.517543859649 g of Water per 100 calories, which is 1.66% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Cooked Yam, Boiled, Drained, Or Baked with Salt:

100 calories of Cooked Yam, Boiled, Drained, Or Baked with Salt has a good amount of Vitamin B6 and Vitamin C.
It has some Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9.
While 100 calories of product has trace amounts of Vitamin B2, Vitamin E and Vitamin K, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 100 calories of Cooked Yam, Boiled, Drained, Or Baked with Salt:

100 calories of Cooked Yam, Boiled, Drained, Or Baked with Salt has a good amount of Copper, Manganese, Potassium and Sodium.
It has some Iron, Magnesium and Phosphorus.
The product has trace amounts of Calcium, Selenium and Zinc.

Macronutrients in 100 calories of Cooked Yam, Boiled, Drained, Or Baked with Salt:

100 calories of Cooked Yam, Boiled, Drained, Or Baked with Salt has a good amount of Carbohydrate and Fiber.
While 100 calories of product has trace amounts of Protein, it has no Fat, Saturated Fat, Omega 3, Omega 6 and Sugars.

Compare Cooked Yam, Boiled, Drained, Or Baked with Salt with:

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

Food Info

Nutrients in 100 calories of Cooked Yam, Boiled, Drained, Or Baked with Salt

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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