Saturday, December 20

    Yam, cooked, boiled, drained, or baked, without salt

    Nutritional value of Yam, cooked, boiled, drained, or baked, without salt
    Serving Size:1 cup, cubes, 136 g

    Calories 158 Kcal. Calories from Fat 1.71 Kcal.

     

    Proximity Amount % DV
    Water 95.38 g N/D
    Energy 158 Kcal N/D
    Energy 661 kJ N/D
    Protein 2.03 g 4.06%
    Total Fat (lipid) 0.19 g 0.54%
    Ash 1.03 g N/D
    Carbohydrate 37.37 g 28.75%
    Total dietary Fiber 5.3 g 13.95%
    Total Sugars 0.67 g N/D

     
    Minerals Amount % DV
    Calcium, Ca 19 mg 1.90%
    Iron, Fe 0.71 mg 8.88%
    Magnesium, Mg 24 mg 5.71%
    Phosphorus, P 67 mg 9.57%
    Potassium, K 911 mg 19.38%
    Sodium, Na 11 mg 0.73%
    Zinc, Zn 0.27 mg 2.45%
    Copper, Cu 0.207 mg 23.00%
    Manganese, Mn 0.505 mg 21.96%
    Selenium, Se 1 µg 1.82%


     
    Vitamins Amount % DV
    Water soluble Vitamins
    Vitamin B1 (Thiamin) 0.129 mg 10.75%
    Vitamin B2 (Riboflavin) 0.038 mg 2.92%
    Vitamin B3 (Niacin) 0.751 mg 4.69%
    Vitamin B5 (Pantothenic acid) 0.423 mg 8.46%
    Vitamin B6 (Pyridoxine) 0.31 mg 23.85%
    Vitamin B9 (Folate) 22 µg 5.50%
    Folic Acid 0 µg N/D
    Folate, food 22 µg N/D
    Folate, DEF 22 µg N/D
    Choline 22 mg 4.00%
    Vitamin C (Ascorbic acid) 16.5 mg 18.33%
    Fat soluble Vitamins
    Vitamin A, RAE 8 µg 1.14%
    Vitamin A, IU 166 IU N/D
    Beta Carotene 99 µg N/D
    Vitamin E (alpha-tocopherol) 0.46 mg 3.07%
    Vitamin K (phylloquinone) 3.1 µg 2.58%

     
    Lipids Amount % DV
    Fatty acids, total saturated 0.039 g N/D
    Palmitic acid 16:00 (Hexadecanoic acid) 0.037 g N/D
    Stearic acid 18:00 (Octadecanoic acid) 0.004 g N/D
    Fatty acids, total monounsaturated 0.007 g N/D
    Oleic acid 18:1 (octadecenoic acid) 0.007 g N/D
    Fatty acids, total polyunsaturated 0.082 g N/D
    Linoleic acid 18:2 (octadecadienoic acid) 0.068 g N/D
    Linolenic acid 18:3 (Octadecatrienoic acid) 0.012 g N/D

     
    Amino acids Amount % DV
    Tryptophan 0.016 g 3.64%
    Threonine 0.071 g 4.03%
    Isoleucine 0.068 g 4.07%
    Leucine 0.128 g 3.46%
    Lysine 0.079 g 2.36%
    Methionine 0.027 g N/D
    Cystine 0.024 g N/D
    Phenylalanine 0.094 g N/D
    Tyrosine 0.053 g N/D
    Valine 0.082 g 3.88%
    Arginine 0.169 g N/D
    Histidine 0.045 g 3.65%
    Alanine 0.083 g N/D
    Aspartic acid 0.205 g N/D
    Glutamic acid 0.239 g N/D
    Glycine 0.071 g N/D
    Proline 0.072 g N/D
    Serine 0.107 g N/D


     
    Flavonols Amount % DV
    Quercetin 0.3 mg N/D

    *Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.