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Nutrients in 100 calories of Yam

Raw Yam (Dioscorea spp.).

Weight per 100 Calories

Yam
84.7g

Raw Yam has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
5%
1%
94%
100 kcal ▼

Macro Nutrients

Yam
Energy100 kcal
3.45%
Raw Yam 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
Fat0.14 g
0.15%
Raw Yam has 0.14406779661017 g of Fat per 100 calories, which is 0.15% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.031 g
0.098%
Raw Yam has 0.03135593220339 g of Saturated Fat per 100 calories, which is 0.098% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.01 g
0.64%
Raw Yam has 0.010169491525424 g of Omega 3 per 100 calories, which is 0.64% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.054 g
0.32%
Raw Yam has 0.054237288135593 g of Omega 6 per 100 calories, which is 0.32% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate23.6 g
18%
Raw Yam has 23.627118644068 g of Carbohydrate per 100 calories, which is 18% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.42 g
0.58%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Yam has 0.42372881355932 g of Sugars per 100 calories, which is 0.58% 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
Fiber3.47 g
9.14%
Raw Yam has 3.4745762711864 g of Fiber per 100 calories, which is 9.14% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein1.3 g
2.3%
Raw Yam has 1.2966101694915 g of Protein per 100 calories, which is 2.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Yam
Vitamin A5.93 μg
0.66%
RAE, retinol activity equivalents
Raw Yam has 5.9322033898305 μg of Vitamin A per 100 calories, which is 0.66% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.095 mg
7.9%
Thiamine
Raw Yam has 0.094915254237288 mg of Vitamin B1 per 100 calories, which is 7.9% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.027 mg
2.1%
Riboflavin
Raw Yam has 0.027118644067797 mg of Vitamin B2 per 100 calories, which is 2.1% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.47 mg
2.92%
Niacin, nicotinic acid, niacinamide
Raw Yam has 0.46779661016949 mg of Vitamin B3 per 100 calories, which is 2.92% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.27 mg
5.32%
Pantothenic acid
Raw Yam has 0.26610169491525 mg of Vitamin B5 per 100 calories, which is 5.32% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.25 mg
19%
Pyridoxine
Raw Yam has 0.24830508474576 mg of Vitamin B6 per 100 calories, which is 19% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B919.5 μg
4.87%
Folates and Folic Acid
Raw Yam has 19.491525423729 μg of Vitamin B9 per 100 calories, which is 4.87% 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 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 C14.5 mg
16%
Ascorbic acid
Raw Yam has 14.491525423729 mg of Vitamin C per 100 calories, which is 16% 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 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
1.98%
Tocopherols and Tocotrienols
Raw Yam has 0.29661016949153 mg of Vitamin E per 100 calories, which is 1.98% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1.95 μg
1.62%
Phytomenadione or phylloquinone
Raw Yam has 1.9491525423729 μg of Vitamin K per 100 calories, which is 1.62% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Yam
Calcium14.4 mg
1.44%
Raw Yam has 14.406779661017 mg of Calcium per 100 calories, which is 1.44% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.15 mg
16.8%
Raw Yam has 0.15084745762712 mg of Copper per 100 calories, which is 16.8% 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
Iron0.46 mg
5.72%
Raw Yam has 0.45762711864407 mg of Iron per 100 calories, which is 5.72% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium17.8 mg
4.24%
Raw Yam has 17.796610169492 mg of Magnesium per 100 calories, which is 4.24% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.34 mg
14.6%
Raw Yam has 0.3364406779661 mg of Manganese per 100 calories, which is 14.6% 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
Phosphorus46.6 mg
6.66%
Raw Yam has 46.610169491525 mg of Phosphorus per 100 calories, which is 6.66% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium692 mg
20.3%
Raw Yam has 691.52542372881 mg of Potassium per 100 calories, which is 20.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.59 μg
1.08%
Raw Yam has 0.59322033898305 μg of Selenium per 100 calories, which is 1.08% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium7.63 mg
0.51%
Raw Yam has 7.6271186440678 mg of Sodium per 100 calories, which is 0.51% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.2 mg
1.85%
Raw Yam has 0.20338983050847 mg of Zinc per 100 calories, which is 1.85% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water59 g
1.6%
Raw Yam has 58.983050847458 g of Water per 100 calories, which is 1.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Raw Yam:
Minerals in 100 calories of Raw Yam:
Macronutrients in 100 calories of Raw Yam:



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