Calorie Yams, boiled or baked, no salt. Chemical composition and nutritional value.

Nutritional value and chemical composition.

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
NutrientQuantityNorm**% of the norm in 100 g% of the norm in 100 kcal100% normal
Calorie value116 kCal1684 kCal6.9%5.9%1452 g
Proteins1.49 g76 g2%1.7%5101 g
Fats0.14 g56 g0.3%0.3%40000 g
Carbohydrates23.58 g219 g10.8%9.3%929 g
Alimentary fiber3.9 g20 g19.5%16.8%513 g
Water70.13 g2273 g3.1%2.7%3241 g
Ash0.76 g~
Vitamin A, RE6 μg900 μg0.7%0.6%15000 g
beta Carotene0.073 mg5 mg1.5%1.3%6849 g
Vitamin B1, thiamine0.095 mg1.5 mg6.3%5.4%1579 g
Vitamin B2, riboflavin0.028 mg1.8 mg1.6%1.4%6429 g
Vitamin B4, choline16.2 mg500 mg3.2%2.8%3086 g
Vitamin B5, pantothenic0.311 mg5 mg6.2%5.3%1608 g
Vitamin B6, pyridoxine0.228 mg2 mg11.4%9.8%877 g
Vitamin B9, folate16 μg400 μg4%3.4%2500 g
Vitamin C, ascorbic12.1 mg90 mg13.4%11.6%744 g
Vitamin E, alpha tocopherol, TE0.34 mg15 mg2.3%2%4412 g
Vitamin K, phylloquinone2.3 μg120 μg1.9%1.6%5217 g
Vitamin PP, NE0.552 mg20 mg2.8%2.4%3623 g
Potassium, K670 mg2500 mg26.8%23.1%373 g
Calcium, Ca14 mg1000 mg1.4%1.2%7143 g
Magnesium, Mg18 mg400 mg4.5%3.9%2222 g
Sodium, Na8 mg1300 mg0.6%0.5%16250 g
Sulfur, S14.9 mg1000 mg1.5%1.3%6711 g
Phosphorus, P49 mg800 mg6.1%5.3%1633 g
Trace Elements
Iron, Fe0.52 mg18 mg2.9%2.5%3462 g
Manganese, Mn0.371 mg2 mg18.6%16%539 g
Copper, Cu152 μg1000 μg15.2%13.1%658 g
Selenium, Se0.7 μg55 μg1.3%1.1%7857 g
Zinc, Zn0.2 mg12 mg1.7%1.5%6000 g
Digestible carbohydrates
Mono- and disaccharides (sugars)0.49 gmax 100 г
Essential Amino Acids
Arginine *0.124 g~
valine0.06 g~
Histidine *0.033 g~
Isoleucine0.05 g~
leucine0.094 g~
lysine0.058 g~
methionine0.02 g~
threonine0.052 g~
tryptophan0.012 g~
phenylalanine0.069 g~
Replaceable amino acids
alanine0.061 g~
Aspartic acid0.151 g~
glycine0.052 g~
Glutamic acid0.176 g~
Proline0.053 g~
serine0.079 g~
tyrosine0.039 g~
Cysteine0.018 g~
Saturated fatty acids
Saturated fatty acids0.029 gmax 18.7 г
16: 0 Palmitic0.027 g~
18: 0 Stearin0.003 g~
Monounsaturated fatty acids0.005 gmin 16.8 г
18: 1 Olein (omega-9)0.005 g~
Polyunsaturated fatty acids0.06 gfrom 11.2 to 20.60.5%0.4%
18: 2 Linoleic0.05 g~
18: 3 Linolenic0.009 g~
Omega-3 fatty acids0.009 gfrom 0.9 to 3.71%0.9%
Omega-6 fatty acids0.05 gfrom 4.7 to 16.81.1%0.9%

The energy value is 116 kcal.

  • cup, cubes = 136 g (157.8 kCal)
  • 0,5 cup, cubes = 68 g (78.9 kCal)
Yams, boiled or baked, no salt rich in vitamins and minerals such as: vitamin B6 – 11,4%, vitamin C – 13,4%, potassium – 26,8%, manganese – 18,6%, copper – 15,2%
  • Vitamin B6 participates in the maintenance of the immune response, inhibition and excitation processes in the central nervous system, in the conversion of amino acids, in the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of erythrocytes, maintenance of the normal level of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
  • Vitamin C participates in redox reactions, the functioning of the immune system, promotes the absorption of iron. Deficiency leads to loose and bleeding gums, nosebleeds due to increased permeability and fragility of the blood capillaries.
  • potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
  • Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; essential for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by a slowdown in growth, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
  • Copper is a part of enzymes with redox activity and involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing the tissues of the human body with oxygen. The deficiency is manifested by disorders in the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
Tags: calorie content 116 kcal, chemical composition, nutritional value, vitamins, minerals, what is useful for Yams, boiled or baked, without salt, calories, nutrients, useful properties for Yams, boiled or baked, without salt

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