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Oven Baked Yams - Recipe and Nutrition Facts
82

Oven Baked Yams Recipe

Oven Baked Yams has a average-calorie, average-carb, high-fat and low-protein content. It is a good source of Vitamin C.

The food contains 38.6g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 2.2 gms of protein, it is low in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 82, for Oven Baked Yams, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein3%
 Calories from Fat44%
 Calories from Carbs53%

Why this is good for you

  • High in Vitamin C
  • No Cholesterol
  • High in Dietary Fiber

Why this is bad for you

  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A105 IU2.1%
Vitamin C17.2 mg28.7%
Vitamin D0 IU
Vitamin E0.24 mg0.8%
Thiamin0.14 mg9%
Riboflavin0.04 mg2.6%
Niacin0.84 mg4.2%
Vitamin B60.33 mg16.5%
Folate26 mcg6.5%
Vitamin B120 mcg
Pantothenic Acid0.42 mg4.2%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium43 mg4.3%
Iron1.4 mg7.8%
Magnesium28.8 mg7.2%
Phosphorus70 mg7%
Potassium937.5 mg26.8%
Sodium502.1 mg20.9%
Zinc0.35 mg2.3%
Copper0.22 mg11.1%
Manganese0.58 mg29%
Selenium1.1 mcg1.5%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate38.6 g12.9%
Dietary Fiber6 g24%
Sugars0.1 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein2.2 g4.4%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat14.3 g22%
Saturated Fat2.1 g10.5%
Monounsaturated Fat10 g
Polyunsaturated Fat2.2 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 283 Calories from Fat 0

% Daily Value *

Total Fat 14.3 g 22%

Saturated Fat 2.1 g 10.5%

Trans Fat

Cholesterol 0 mg

Sodium 502.1 mg 20.9%

Total Carbohydrates 38.6 g 12.9%

Dietary Fiber 6 g24%

Sugars 0.1 g

Protein 2.2 g 4.4%

Vitamin A 2.1% Vitamin C 28.7%

Calcium 4.3% Iron 7.8%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=541350 Embed Table:

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