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    Yam, raw

    Nutritional value of Yam, raw
    Serving Size:1 cup, cubes, 150 g

    Calories 177 Kcal. Calories from Fat 2.34 Kcal.

     

    Proximity Amount % DV
    Water 104.4 g N/D
    Energy 177 Kcal N/D
    Energy 741 kJ N/D
    Protein 2.29 g 4.58%
    Total Fat (lipid) 0.26 g 0.74%
    Ash 1.23 g N/D
    Carbohydrate 41.82 g 32.17%
    Total dietary Fiber 6.2 g 16.32%
    Total Sugars 0.75 g N/D

     
    Minerals Amount % DV
    Calcium, Ca 26 mg 2.60%
    Iron, Fe 0.81 mg 10.13%
    Magnesium, Mg 32 mg 7.62%
    Phosphorus, P 82 mg 11.71%
    Potassium, K 1224 mg 26.04%
    Sodium, Na 14 mg 0.93%
    Zinc, Zn 0.36 mg 3.27%
    Copper, Cu 0.267 mg 29.67%
    Manganese, Mn 0.596 mg 25.91%
    Selenium, Se 1.1 µg 2.00%


     
    Vitamins Amount % DV
    Water soluble Vitamins
    Vitamin B1 (Thiamin) 0.168 mg 14.00%
    Vitamin B2 (Riboflavin) 0.048 mg 3.69%
    Vitamin B3 (Niacin) 0.828 mg 5.18%
    Vitamin B5 (Pantothenic acid) 0.471 mg 9.42%
    Vitamin B6 (Pyridoxine) 0.439 mg 33.77%
    Vitamin B9 (Folate) 34 µg 8.50%
    Folic Acid 0 µg N/D
    Folate, food 34 µg N/D
    Folate, DEF 34 µg N/D
    Choline 24.8 mg 4.51%
    Vitamin C (Ascorbic acid) 25.6 mg 28.44%
    Fat soluble Vitamins
    Vitamin A, RAE 10 µg 1.43%
    Vitamin A, IU 207 IU N/D
    Beta Carotene 124 µg N/D
    Vitamin E (alpha-tocopherol) 0.53 mg 3.53%
    Vitamin K (phylloquinone) 3.5 µg 2.92%

     
    Lipids Amount % DV
    Fatty acids, total saturated 0.056 g N/D
    Palmitic acid 16:00 (Hexadecanoic acid) 0.051 g N/D
    Stearic acid 18:00 (Octadecanoic acid) 0.006 g N/D
    Fatty acids, total monounsaturated 0.009 g N/D
    Oleic acid 18:1 (octadecenoic acid) 0.009 g N/D
    Fatty acids, total polyunsaturated 0.114 g N/D
    Linoleic acid 18:2 (octadecadienoic acid) 0.096 g N/D
    Linolenic acid 18:3 (Octadecatrienoic acid) 0.018 g N/D
    Phytosterols 15 mg N/D

     
    Amino acids Amount % DV
    Tryptophan 0.018 g 4.09%
    Threonine 0.081 g 4.60%
    Isoleucine 0.078 g 4.67%
    Leucine 0.144 g 3.90%
    Lysine 0.088 g 2.63%
    Methionine 0.032 g N/D
    Cystine 0.029 g N/D
    Phenylalanine 0.106 g N/D
    Tyrosine 0.06 g N/D
    Valine 0.093 g 4.40%
    Arginine 0.191 g N/D
    Histidine 0.051 g 4.14%
    Alanine 0.094 g N/D
    Aspartic acid 0.233 g N/D
    Glutamic acid 0.271 g N/D
    Glycine 0.08 g N/D
    Proline 0.081 g N/D
    Serine 0.121 g 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.