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

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

Macros Ratio

Protein Fat Carbs
5%
1%
94%
100 g ▼

Macro Nutrients

Cooked Yam, Boiled, Drained, Or Baked
Energy116 kcal
4%
Cooked Yam, Boiled, Drained, Or Baked no Salt has 116 kcal of Energy per 100 grams, which is 4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.14 g
0.14%
Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.14 g of Fat per 100 grams, which is 0.14% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.029 g
0.091%
Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.029 g of Saturated Fat per 100 grams, which is 0.091% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.009 g
0.56%
Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.009 g of Omega 3 per 100 grams, which is 0.56% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.05 g
0.29%
Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.05 g of Omega 6 per 100 grams, which is 0.29% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Cooked Yam, Boiled, Drained, Or Baked no Salt 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
Carbohydrate27.5 g
21%
Cooked Yam, Boiled, Drained, Or Baked no Salt has 27.48 g of Carbohydrate per 100 grams, which is 21% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.49 g
0.68%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.49 g of Sugars per 100 grams, which is 0.68% 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
Fiber3.9 g
10.3%
Cooked Yam, Boiled, Drained, Or Baked no Salt has 3.9 g of Fiber per 100 grams, which is 10.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein1.5 g
2.66%
Cooked Yam, Boiled, Drained, Or Baked no Salt has 1.49 g of Protein per 100 grams, which is 2.66% 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 A6 μg
0.67%
RAE, retinol activity equivalents
Cooked Yam, Boiled, Drained, Or Baked no Salt has 6 μg of Vitamin A per 100 grams, which is 0.67% 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
Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.095 mg of Vitamin B1 per 100 grams, which is 7.9% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.028 mg
2.15%
Riboflavin
Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.028 mg of Vitamin B2 per 100 grams, which is 2.15% 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
Cooked Yam, Boiled, Drained, Or Baked no Salt 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
6.2%
Pantothenic acid
Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.311 mg of Vitamin B5 per 100 grams, which is 6.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.23 mg
17.5%
Pyridoxine
Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.228 mg of Vitamin B6 per 100 grams, which is 17.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B916 μg
4%
Folates and Folic Acid
Cooked Yam, Boiled, Drained, Or Baked no Salt has 16 μg of Vitamin B9 per 100 grams, which is 4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Cooked Yam, Boiled, Drained, Or Baked no Salt 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 C12 mg
13.4%
Ascorbic acid
Cooked Yam, Boiled, Drained, Or Baked no Salt has 12.1 mg of Vitamin C per 100 grams, which is 13.4% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Cooked Yam, Boiled, Drained, Or Baked no Salt 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 E0.34 mg
2.27%
Tocopherols and Tocotrienols
Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.34 mg of Vitamin E per 100 grams, which is 2.27% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K2.3 μg
1.9%
Phytomenadione or phylloquinone
Cooked Yam, Boiled, Drained, Or Baked no Salt 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

Cooked Yam, Boiled, Drained, Or Baked
Calcium14 mg
1.4%
Cooked Yam, Boiled, Drained, Or Baked no Salt has 14 mg of Calcium per 100 grams, which is 1.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.15 mg
17%
Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.152 mg of Copper per 100 grams, which is 17% 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
Iron0.52 mg
6.5%
Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.52 mg of Iron per 100 grams, which is 6.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium18 mg
4.3%
Cooked Yam, Boiled, Drained, Or Baked no Salt has 18 mg of Magnesium per 100 grams, which is 4.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.37 mg
16%
Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.371 mg of Manganese per 100 grams, which is 16% 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
Phosphorus49 mg
7%
Cooked Yam, Boiled, Drained, Or Baked no Salt has 49 mg of Phosphorus per 100 grams, which is 7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium670 mg
19.7%
Cooked Yam, Boiled, Drained, Or Baked no Salt has 670 mg of Potassium per 100 grams, which is 19.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.7 μg
1.27%
Cooked Yam, Boiled, Drained, Or Baked no Salt 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
Sodium8 mg
0.53%
Cooked Yam, Boiled, Drained, Or Baked no Salt has 8 mg of Sodium per 100 grams, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.2 mg
1.8%
Cooked Yam, Boiled, Drained, Or Baked no Salt has 0.2 mg of Zinc per 100 grams, which is 1.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water70 g
1.9%
Cooked Yam, Boiled, Drained, Or Baked no Salt has 70.13 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 Cooked Yam, Boiled, Drained, Or Baked no Salt:
Minerals in 100 grams of Cooked Yam, Boiled, Drained, Or Baked no Salt:
Macronutrients in 100 grams of Cooked Yam, Boiled, Drained, Or Baked no Salt:



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