A 3.5-ounce (100-gram) serving of boiled or baked yam contains :
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Calories: 116
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Carbohydrates: 27.5 grams
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Dietary fiber: 3.9 grams
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Fat: 0.1 grams
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Protein: 1.5 grams
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Vitamin A: 2% DV
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Vitamin C: 20% DV
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Vitamin B1 (Thiamine): 6% DV
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Vitamin B2 (Riboflavin): 2% DV
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Vitamin B3 (Niacin): 3% DV
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Vitamin B5 (Pantothenic acid): 3% DV
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Vitamin B6 (Pyridoxine): 11% DV
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Iron: 3% DV
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Magnesium: 5% DV
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Phosphorus: 5% DV
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Potassium: 19% DV
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Copper: 8% DV
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Manganese: 19% DV