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Nutrients in 100 grams of Yam

Raw Yam (Dioscorea spp.).

Macros Ratio

Protein Fat Carbs
5%
1%
94%
100 g ▼

Macro Nutrients

Yam
Energy118 kcal
4.07%
Raw Yam has 118 kcal of Energy per 100 grams, which is 4.07% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.17 g
0.18%
Raw Yam has 0.17 g of Fat per 100 grams, which is 0.18% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.037 g
0.12%
Raw Yam has 0.037 g of Saturated Fat per 100 grams, which is 0.12% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.012 g
0.75%
Raw Yam has 0.012 g of Omega 3 per 100 grams, which is 0.75% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.064 g
0.38%
Raw Yam has 0.064 g of Omega 6 per 100 grams, which is 0.38% 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 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate28 g
21.4%
Raw Yam has 27.88 g of Carbohydrate per 100 grams, which is 21.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.5 g
0.69%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Yam has 0.5 g of Sugars per 100 grams, which is 0.69% 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
Fiber4.1 g
10.8%
Raw Yam has 4.1 g of Fiber per 100 grams, which is 10.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein1.53 g
2.73%
Raw Yam has 1.53 g of Protein per 100 grams, which is 2.73% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Yam
Vitamin A7 μg
0.78%
RAE, retinol activity equivalents
Raw Yam has 7 μg of Vitamin A per 100 grams, which is 0.78% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.11 mg
9.33%
Thiamine
Raw Yam has 0.112 mg of Vitamin B1 per 100 grams, which is 9.33% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.032 mg
2.46%
Riboflavin
Raw Yam has 0.032 mg of Vitamin B2 per 100 grams, which is 2.46% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.55 mg
3.45%
Niacin, nicotinic acid, niacinamide
Raw Yam has 0.552 mg of Vitamin B3 per 100 grams, which is 3.45% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.31 mg
6.28%
Pantothenic acid
Raw Yam has 0.314 mg of Vitamin B5 per 100 grams, which is 6.28% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.29 mg
22.5%
Pyridoxine
Raw Yam has 0.293 mg of Vitamin B6 per 100 grams, which is 22.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B923 μg
5.75%
Folates and Folic Acid
Raw Yam has 23 μg of Vitamin B9 per 100 grams, which is 5.75% 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 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C17 mg
19%
Ascorbic acid
Raw Yam has 17.1 mg of Vitamin C per 100 grams, which is 19% 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 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.35 mg
2.33%
Tocopherols and Tocotrienols
Raw Yam has 0.35 mg of Vitamin E per 100 grams, which is 2.33% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K2.3 μg
1.9%
Phytomenadione or phylloquinone
Raw Yam has 2.3 μg of Vitamin K per 100 grams, which is 1.9% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Yam
Calcium17 mg
1.7%
Raw Yam has 17 mg of Calcium per 100 grams, which is 1.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.18 mg
19.8%
Raw Yam has 0.178 mg of Copper per 100 grams, which is 19.8% 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
Iron0.54 mg
6.75%
Raw Yam has 0.54 mg of Iron per 100 grams, which is 6.75% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium21 mg
5%
Raw Yam has 21 mg of Magnesium per 100 grams, which is 5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.4 mg
17.3%
Raw Yam has 0.397 mg of Manganese per 100 grams, which is 17.3% 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
Phosphorus55 mg
7.86%
Raw Yam has 55 mg of Phosphorus per 100 grams, which is 7.86% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium816 mg
24%
Raw Yam has 816 mg of Potassium per 100 grams, which is 24% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.7 μg
1.27%
Raw Yam has 0.7 μg of Selenium per 100 grams, which is 1.27% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium9 mg
0.6%
Raw Yam has 9 mg of Sodium per 100 grams, which is 0.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.24 mg
2.2%
Raw Yam has 0.24 mg of Zinc per 100 grams, which is 2.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water69.6 g
1.9%
Raw Yam has 69.6 g of Water per 100 grams, which is 1.9% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 grams of Raw Yam:
Minerals in 100 grams of Raw Yam:
Macronutrients in 100 grams of Raw Yam:



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