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

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

Weight per 100 Calories

Cooked Yam, Boiled, Drained, Or Baked

86.2g

Cooked Yam, Boiled, Drained, Or Baked no 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

Energy100 kcal

3.45%

Cooked Yam, Boiled, Drained, Or Baked no 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

0.12%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.12068965517241 g of Fat per 100 calories, which is 0.12% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.025 g

0.078%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.025 g of Saturated Fat per 100 calories, which is 0.078% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.008 g

0.48%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.0077586206896552 g of Omega 3 per 100 calories, which is 0.48% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.043 g

0.25%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.043103448275862 g of Omega 6 per 100 calories, which is 0.25% 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 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 no Salt has 23.689655172414 g of Carbohydrate per 100 calories, which is 18.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.42 g

0.58%

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

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.42241379310345 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

≤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

Fiber3.36 g

8.85%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 3.3620689655172 g of Fiber per 100 calories, which is 8.85% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.3 g

2.3%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 1.2844827586207 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

Cooked Yam, Boiled, Drained, Or Baked

Vitamin A5.17 μg

0.57%

RAE, retinol activity equivalents

Cooked Yam, Boiled, Drained, Or Baked no Salt has 5.1724137931034 μg of Vitamin A per 100 calories, which is 0.57% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.082 mg

6.82%

Thiamine

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.081896551724138 mg of Vitamin B1 per 100 calories, which is 6.82% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.024 mg

1.86%

Riboflavin

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.024137931034483 mg of Vitamin B2 per 100 calories, which is 1.86% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.48 mg

2.97%

Niacin, nicotinic acid, niacinamide

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.47586206896552 mg of Vitamin B3 per 100 calories, which is 2.97% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.27 mg

5.36%

Pantothenic acid

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.26810344827586 mg of Vitamin B5 per 100 calories, which is 5.36% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.2 mg

15%

Pyridoxine

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.19655172413793 mg of Vitamin B6 per 100 calories, which is 15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B913.8 μg

3.45%

Folates and Folic Acid

Cooked Yam, Boiled, Drained, Or Baked no Salt has 13.793103448276 μg of Vitamin B9 per 100 calories, which is 3.45% 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 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 C10.4 mg

11.6%

Ascorbic acid

Cooked Yam, Boiled, Drained, Or Baked no Salt has 10.431034482759 mg of Vitamin C per 100 calories, which is 11.6% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.29 mg

1.95%

Tocopherols and Tocotrienols

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.29310344827586 mg of Vitamin E per 100 calories, which is 1.95% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2 μg

1.65%

Phytomenadione or phylloquinone

Cooked Yam, Boiled, Drained, Or Baked no Salt has 1.9827586206897 μg of Vitamin K per 100 calories, which is 1.65% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Yam, Boiled, Drained, Or Baked

Calcium12 mg

1.2%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 12.068965517241 mg of Calcium per 100 calories, which is 1.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.13 mg

14.6%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.13103448275862 mg of Copper per 100 calories, which is 14.6% 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

Iron0.45 mg

5.6%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.44827586206897 mg of Iron per 100 calories, which is 5.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium15.5 mg

3.7%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 15.51724137931 mg of Magnesium per 100 calories, which is 3.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.32 mg

14%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.3198275862069 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

Phosphorus42.2 mg

6.03%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 42.241379310345 mg of Phosphorus per 100 calories, which is 6.03% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium578 mg

17%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 577.58620689655 mg of Potassium per 100 calories, which is 17% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.6 μg

1.1%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.60344827586207 μg of Selenium per 100 calories, which is 1.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium6.9 mg

0.46%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 6.8965517241379 mg of Sodium per 100 calories, which is 0.46% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.17 mg

1.57%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.17241379310345 mg of Zinc per 100 calories, which is 1.57% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water60.5 g

1.63%

Cooked Yam, Boiled, Drained, Or Baked no Salt has 60.456896551724 g of Water per 100 calories, which is 1.63% 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 no Salt:

100 calories of Cooked Yam, Boiled, Drained, Or Baked 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 no Salt:

100 calories of Cooked Yam, Boiled, Drained, Or Baked has a good amount of Copper, Manganese and Potassium.
It has some Iron, Magnesium and Phosphorus.
While 100 calories of product has trace amounts of Calcium, Selenium and Zinc, it has no Sodium.

Macronutrients in 100 calories of Cooked Yam, Boiled, Drained, Or Baked no Salt:

100 calories of Cooked Yam, Boiled, Drained, Or Baked 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 no 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

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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