For this serving in your diet, the amount of Calories is 118 kcal (6% RDA), the amount of Protein is 1.53 g (3% RDA), the amount of Fat is 0.17 g and the amount of Carbohydrate is 27.88 g (21% RDA).
The vitamin a amounts and nutrition facts for 100g is shown in the bar chart below as percentages of the recommended daily allowance.
For the food Yam, raw the typical serving size is 1 cup, cubes (or 150 g) which contains 10.5 mcg of Vitamin A. In terms of the gram weight and total content for this serving the Calories content is 177 kcal, the Protein content is 2.3 g, the Fat content is 0.26 g and the Carbohydrate content is 41.82 g.
The amount of protein, fat and carbs from this food is measured as a gram weight value although it is also useful to give the calories from these macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 6.4 (kcal).The number of calories from Fat is 2.2 (kcal).The total calories from carbohydrate is 168.5 (kcal).
This list of 5 types of yams, is brought to you by www.dietandfitnesstoday.com and ranges from Yam, raw through to Mountain yam, hawaii, cooked, steamed, with salt where all food items are ranked by the content or amount per 100g. The nutritional vitamin a content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much vitamin a in yams.
Vitamin a Levels
The list below gives the total vitamin a content in the 5 items from the general description 'yams' each of which show the vitamin a amount as well as Calories, Protein, Fat and Carbohydrate. The top 5 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.
The level of vitamin a can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 1 item. The highest amount of vitamin a from the 1 raw items is in Yam, raw where the content is 7 mcg per 100g. The number of food items which are cooked are 4 items. The highest amount of vitamin a from the 4 cooked items is in Yam, cooked, boiled, drained, or baked, without salt where the amount is 6 mcg per 100g. Comparing raw and cooked yams shows that cooking can change the levels of vitamin a by 1 mcg in a 100g serving.
Average Content for yamsThe average (or more correctly the arithmetic mean) amount of vitamin a contained in 100g of yams, based on the list below of 5 different items under the general description of yams, is 3.80 mcg of vitamin a. This average value corresponds to 0.13 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 102.40 kcal, the average amount of Protein is 1.59 g, the average amount of Fat is 0.12 g and the average amount of Carbohydrate is 24.47 g.
Median AmountThe median value of Vitamin A is found in Yam, cooked, boiled, drained, or baked, with salt which in 100g contains 6 mcg of Vitamin A. For this serving the amount of Calories is 114 kcal, the amount of Protein is 1.49 g, the amount of Fat is 0.14 g and the amount of Carbohydrate is 26.99 g.
Highest vitamin a Content per 100g
Using the list below for the 5 different yams nutrition entries in our database, the highest amount of vitamin a is found in Yam, raw which contains 7 mcg of vitamin a per 100g. The associated percentage of RDA is 0 %. For this 100g serving the Calories content is 118 kcal, the Protein content is 1.53 g, the Fat content is 0.17 g, the Carbohydrate content is 27.88 g.
The lowest amount of vitamin a is in Mountain yam, hawaii, cooked, steamed, with salt which in 100g contains 0 mcg of vitamin a. This gives as percentage of the recommended daily allowance 0 % of the RDA. For this 100g serving the amount of Calories is 82 kcal, the amount of Protein is 1.73 g, the amount of Fat is 0.08 g, the amount of Carbohydrate is 19.99 g.
The difference between the highest and lowest values gives a vitamin a range of 7 mcg per 100g. The range for the other nutrients are as follows; 36 kcal for Calories, 0.2 g for Protein, 0.09 g for Fat, 7.89 g for Carbohydrate.
Highest Amount of vitamin a per Serving
Please remember that the above gives an accurate value in 100g for high vitamin a foods in your diet. For example 100g of Yam, raw contains 7 mcg of vitamin a. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the vitamin a nutritional content.
The food with the highest vitamin a content per typical serving is Yam, raw which contains 10.5 mcg in 1 cup, cubes (or 150 g). For this serving the Calories content is 177 kcal, the Protein content is 2.3 g, the Fat content is 0.26 g and the Carbohydrate content is 41.82 g.
Nutritional Information SummaryFrom the list below you can find a full nutrition facts breakdown for all foods containing vitamin a which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods with vitamin a.