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Yam
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Yam

Yam Raw
Database: Standard Release
Nutrition Facts
Serving Size
1 cup, cubes (150g)
Calories177
% Daily Value *
Total Fat 0.3g0%
Saturated Fat 0.1g0%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 13.5mg1%
Total Carbohydrate 41.8g14%
Dietary Fiber 6.1g25%
Total Sugars 0.8g2%
Includes ~g Added Sugars~%
Protein 2.3g5%
Vitamin C 25.7mg29%
Vitamin D 0μg0%
Iron 0.8mg5%
Calcium 25.5mg2%
Potassium 1224mg26%
Phosphorus 82.5mg7%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
~ = missing data
What is this food made of?
70%Water
0%Fat
28%Carbs
2%Protein

Macronutrients by %DV


Bar length represents the %DV. (~ = missing data)
  • Calories9% DV177 calories
  • Fat0% DV0.3g
  • Saturated Fats0% DV0.1g
  • Cholesterol0% DV0mg
  • Carbohydrate14% DV41.8g
  • Fiber25% DV6.1g
  • Sugars2% DV0.8g
  • Protein5% DV2.3g

Common Minerals by %DV


Bar length represents the %DV. (~ = missing data)
  • Calcium2% DV25.5mg
  • Iron, Fe5% DV0.8mg
  • Potassium, K26% DV1224mg
  • Sodium1% DV13.5mg
  • Magnesium8% DV31.5mg
  • Zinc, Zn3% DV0.4mg

Common Vitamins by %DV


Bar length represents the %DV. (~ = missing data)
  • Vitamin A, RAE1% DV10.5μg
  • Vitamin B120% DV0μg
  • Vitamin C29% DV25.7mg
  • Vitamin D0% DV0μg
  • Vitamin E3% DV0.5mg
  • Vitamin K3% DV3.5μg
Macronutrients
Macronutrients %DV
~ = missing data
Weight150g
Calories 177 9%
Fat 0.3g 0%
Protein 2.3g 5%
Carbohydrate 41.8g 14%
Sugars 0.8g 2%
Fiber 6.1g 25%
Cholesterol 0mg 0%
Saturated Fats 0.1g 0%
Net-Carbs 35.7g
Trans Fatty Acids 0g
Minerals
Minerals %DV
~ = missing data
Weight150g
Calcium 25.5mg 2%
Iron, Fe 0.8mg 5%
Potassium, K 1224mg 26%
Magnesium 31.5mg 8%
Phosphorus, P 82.5mg 7%
Sodium 13.5mg 1%
Zinc, Zn 0.4mg 3%
Copper, Cu 0.3mg 30%
Manganese 0.6mg 26%
Selenium, Se 1μg 2%
Fluoride, F ~μg ~%
Molybdenum ~μg
Iodine, I ~μg
Chlorine ~mg
Chromium ~μg
Vitamins
Vitamins %DV
~ = missing data
Weight150g
Vitamin A, RAE 10.5μg 1%
Vitamin C 25.7mg 29%
Thiamin (B1) 0.2mg 14%
Riboflavin (B2) 0mg 4%
Niacin (B3) 0.8mg 5%
Vitamin B5 (PA) 0.5mg 9%
Vitamin B6 0.4mg 26%
Biotin ~μg
Folate (B9) 34.5μg 9%
Folic acid 0μg 0%
Food Folate 34.5μg 9%
Folate DFE 34.5μg 9%
Choline 24.8mg 5%
Vitamin B12 0μg 0%
Retinol 0μg
Carotene, beta 124.5μg 1%
Carotene, alpha 0μg 0%
Cryptoxanthin, beta 0μg 0%
Vitamin A, IU 207IU 7%
Lycopene 0μg
Lut + Zeaxanthin 0μg
Vitamin E 0.5mg 3%
Vitamin D 0μg 0%
Vitamin D2 ~μg
Vitamin D3 ~μg
Vitamin D (IU) 0IU 0%
Vitamin K 3.5μg 3%
Vitamin K1 ~μg
Menaquinone-4 ~μg
Other
Other
~ = missing data
Weight150g
Water 104.4g
Ash 1g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score -22.81
Carbs & Sugars
Carbs & Sugars
~ = missing data
Weight150g
Soluble Fiber ~g
Insoluble Fiber ~g
Added Sugar ~g ~%
Sucrose ~g
Glucose (Dextrose) ~g
Fructose ~g
Lactose ~g
Maltose ~g
Galactose ~g
Starch ~g
Carbohydrate, other ~g
Total sugar alcohols ~g
Fats
Fats %AI
~ = missing data
Weight150g
Monosaturated Fats 9mg
Polyunsaturated Fats 114mg
Omega 3s 18mg 1%
Omega 6s 96mg 1%
Omega 3 to Omega 6 Ratio 0.19
Omega 6 to Omega 3 Ratio 5.33
18:3 n-3 c,c,c (ALA) ~mg
20:5 n-3 (EPA) 0mg
22:5 n-3 (DPA) 0mg
22:6 n-3 (DHA) 0mg
Trans-Polyenoic Fats ~mg
Stigmasterol ~mg
Campesterol ~mg
Beta-sitosterol ~mg
Phytosterols 15mg
4:0 0mg
6:0 0mg
8:0 0mg
10:0 0mg
12:0 0mg
13:0 ~mg
14:0 0mg
15:0 ~mg
16:0 51mg
17:0 ~mg
18:0 6mg
20:0 ~mg
22:0 ~mg
24:0 ~mg
14:1 ~mg
15:1 ~mg
16:1 undifferentiated 0mg
16:1 c ~mg
17:1 ~mg
18:1 undifferentiated 9mg
18:1 c ~mg
18:1-11 t (18:1t n-7) ~mg
20:1 0mg
22:1 undifferentiated 0mg
22:1 c ~mg
24:1 c ~mg
18:2 undiff 96mg
18:2 n-6 c,c ~mg
18:2 CLAs ~mg
18:2 i ~mg
18:3 undiff 18mg
18:3 n-6 c,c,c ~mg
18:3i ~mg
18:4 0mg
20:2 n-6 c,c ~mg
20:3 undifferentiated ~mg
20:3 n-3 ~mg
20:3 n-6 ~mg
20:4 undifferentiated 0mg
20:4 n-6 ~mg
21:5 ~mg
22:4 ~mg
Trans-Monoenoic Fats ~mg
16:1 t ~mg
18:1 t ~mg
22:1 t ~mg
18:2 t not further defined ~mg
18:2 t,t ~mg
Amino Acids
Amino Acids %RDI
~ = missing data
Weight150g
Betaine ~mg
Tryptophan 18mg 6%
Threonine 81mg 8%
Isoleucine 78mg 6%
Leucine 144mg 5%
Lysine 89mg 4%
Methionine 32mg 4%
Cystine 29mg 10%
Phenylalanine 107mg 12%
Tyrosine 60mg 7%
Valine 93mg 5%
Arginine 191mg
Histidine 51mg 7%
Alanine 95mg
Aspartic acid 233mg
Glutamic acid 272mg
Glycine 80mg
Proline 81mg
Serine 122mg
Hydroxyproline ~mg