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Yam: detail




Yam: Macro nutrients

Yam: Macro nutrients, for a standard portion of 85g
Macro nutrientsrecommended daily intakes by portionfor 100grecommendedmax
Food EnergyFood Energy5%99kcal116kcal2070kcalNR
ProteinsProteins3%1.3g1.5g50g180g
CarbohydrateCarbohydrate10%23g27g230g340g
LipidLipid0%0.12g0.14g50g80g
» Saturated fatSaturated fat0%0.025g0.029g17g27g
» Monounsaturated fatMonounsaturated fat0%0.0043g0.005g17g27g
» Polyunsaturated fatPolyunsaturated fat0%0.051g0.06g17g27g
» » Omega 3Omega 3NR
» » Omega 6Omega 6NR
» CholesterolCholesterol0%0mg0mg20mg300mg
Dietary fiberDietary fiber13%3.3g3.9g25gNR
WaterWater2%60g70g2700gNR






Yam: Vitamins

Yam: Vitamins, for a standard portion of 85g
Vitaminsrecommended daily intakes by portionfor 100grecommendedmax
Vitamin AVit. A1%5.1µg6µg700µgNR
» RetinolRetinol0%0µg0µg700µg3000µg
» beta-Carotenebeta-Carotene2%62µg73µg2520µgNR
ThiamineThiamine7%0.081mg0.095mg1.1mgNR
RiboflavinRiboflavin2%0.024mg0.028mg1.1mgNR
NiacinNiacin5%0.64NE0.75NE14NENR
Pantothenic acidPantothenic acid5%0.26mg0.31mg5mgNR
Vitamin B6Vit. B615%0.19mg0.23mg1.3mg100mg
Folic acidFolic acid3%14µg16µg400µgNR
Vitamin B12Vit. B120%0µg0µg2.4µgNR
Vitamin CVit. C14%10mg12mg75mg2000mg
Vitamin DVit. D0%0µg0µg5µgNR
Vitamin EVit. E2%0.29mg0.34mg15mgNR
Vitamin KVit. K2%2µg2.3µg90µgNR






Yam: Dietary minerals

Yam: Dietary minerals, for a standard portion of 85g
Dietary mineralsrecommended daily intakes by portionfor 100grecommendedmax
CalciumCalcium1%12mg14mg1000mg2500mg
CopperCopper14%0.13mg0.15mg0.9mg10mg
IronIron2%0.44mg0.52mg18mg45mg
MagnesiumMagnesium5%15mg18mg320mgNR
ManganeseManganese18%0.32mg0.37mg1.8mg11mg
PhosphorusPhosphorus6%42mg49mg700mg4000mg
PotassiumPotassium12%570mg670mg4700mgNR
SeleniumSelenium1%0.6µg0.7µg55µg400µg
SodiumSodium0%6.8mg8mg1500mg2300mg
Salt (sodium equivalence)Salt0%18mg22mg4100mg6200mg
ZincZinc2%0.17mg0.2mg8mg40mg






Yam: Essential amino acids

Yam: Essential amino acids, for a standard portion of 85g
Essential amino acidsrecommended daily intakes by portionfor 100grecommendedmax
HistidineHistidine5%0.028g0.033g0.6gNR
IsoleucineIsoleucine4%0.043g0.05g1.2gNR
LeucineLeucine3%0.08g0.094g2.3gNR
LysineLysine3%0.049g0.058g1.8gNR
MethionineMethionine2%0.017g0.02g0.9gNR
PhenylalaninePhenylalanine4%0.059g0.069g1.5gNR
ThreonineThreonine5%0.044g0.052g0.9gNR
TryptophanTryptophan4%0.01g0.012g0.24gNR
ValineValine3%0.051g0.06g1.7gNR



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