» Yam

Yam: detail

• Detailed name: Yam, boiled, drained or baked
• Select a Portion Size:
  10g20g30g40g50g75g85g (standard portion)100g125g150g175g200g250g300g400g500g
• Food Group: Vegetables, Vegetable Products
• Source: Canadian Nutrient File
• Food suitable for Vegetarians and Vegans
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Yam: Macro nutrients

Yam: Macro nutrients, for a portion of 500g

Macro nutrients	recommended daily intakes by portion		for 100g	recommended	max
Food EnergyFood Energy		580kcal	116kcal	2070kcal	NR
ProteinsProteins		7.5g	1.5g	50g	180g
CarbohydrateCarbohydrate		137g	27g	230g	340g
LipidLipid		0.7g	0.14g	50g	80g
» Saturated fatSaturated fat		0.15g	0.029g	17g	27g
» Monounsaturated fatMonounsaturated fat		0.025g	0.005g	17g	27g
» Polyunsaturated fatPolyunsaturated fat		0.3g	0.06g	17g	27g
» » Omega 3Omega 3	NR
» » Omega 6Omega 6	NR
» CholesterolCholesterol		0mg	0mg	20mg	300mg
Dietary fiberDietary fiber		20g	3.9g	25g	NR
WaterWater		351g	70g	2700g	NR

Yam: Vitamins

Yam: Vitamins, for a portion of 500g

Vitamins	recommended daily intakes by portion		for 100g	recommended	max
Vitamin AVit. A		30µg	6µg	700µg	NR
» RetinolRetinol		0µg	0µg	700µg	3000µg
» beta-Carotenebeta-Carotene		365µg	73µg	2520µg	NR
ThiamineThiamine		0.48mg	0.095mg	1.1mg	NR
RiboflavinRiboflavin		0.14mg	0.028mg	1.1mg	NR
NiacinNiacin		3.8NE	0.75NE	14NE	NR
Pantothenic acidPantothenic acid		1.6mg	0.31mg	5mg	NR
Vitamin B6Vit. B6		1.1mg	0.23mg	1.3mg	100mg
Folic acidFolic acid		80µg	16µg	400µg	NR
Vitamin B12Vit. B12		0µg	0µg	2.4µg	NR
Vitamin CVit. C		61mg	12mg	75mg	2000mg
Vitamin DVit. D		0µg	0µg	5µg	NR
Vitamin EVit. E		1.7mg	0.34mg	15mg	NR
Vitamin KVit. K		12µg	2.3µg	90µg	NR

Yam: Dietary minerals

Yam: Dietary minerals, for a portion of 500g

Dietary minerals	recommended daily intakes by portion		for 100g	recommended	max
CalciumCalcium		70mg	14mg	1000mg	2500mg
CopperCopper		0.76mg	0.15mg	0.9mg	10mg
IronIron		2.6mg	0.52mg	18mg	45mg
MagnesiumMagnesium		90mg	18mg	320mg	NR
ManganeseManganese		1.9mg	0.37mg	1.8mg	11mg
PhosphorusPhosphorus		245mg	49mg	700mg	4000mg
PotassiumPotassium		3350mg	670mg	4700mg	NR
SeleniumSelenium		3.5µg	0.7µg	55µg	400µg
SodiumSodium		40mg	8mg	1500mg	2300mg
Salt (sodium equivalence)Salt		108mg	22mg	4100mg	4100mg
ZincZinc		1mg	0.2mg	8mg	40mg

Yam: Essential amino acids

Yam: Essential amino acids, for a portion of 500g

Essential amino acids	recommended daily intakes by portion		for 100g	recommended	max
HistidineHistidine		0.17g	0.033g	0.6g	NR
IsoleucineIsoleucine		0.25g	0.05g	1.2g	NR
LeucineLeucine		0.47g	0.094g	2.3g	NR
LysineLysine		0.29g	0.058g	1.8g	NR
MethionineMethionine		0.1g	0.02g	0.9g	NR
PhenylalaninePhenylalanine		0.35g	0.069g	1.5g	NR
ThreonineThreonine		0.26g	0.052g	0.9g	NR
TryptophanTryptophan		0.06g	0.012g	0.24g	NR
ValineValine		0.3g	0.06g	1.7g	NR

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