Nutrients in 14 ounces of Steamed Hawaii Mountain Yam

Mountain yam, hawaii, cooked, steamed, without salt.

Macros Ratio

Protein Fat Carbs

91%

14 oz ▼

Macro Nutrients

Steamed Hawaii Mountain Yam

Energy325 kcal

11.2%

Steamed Hawaii Mountain Yam has 325.45226 kcal of Energy per 14 ounces, which is 11.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.32 g

0.33%

Steamed Hawaii Mountain Yam has 0.3175144 g of Fat per 14 ounces, which is 0.33% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.071 g

0.22%

Steamed Hawaii Mountain Yam has 0.07144074 g of Saturated Fat per 14 ounces, which is 0.22% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.024 g

1.5%

Steamed Hawaii Mountain Yam has 0.02381358 g of Omega 3 per 14 ounces, which is 1.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.12 g

0.7%

Steamed Hawaii Mountain Yam has 0.1190679 g of Omega 6 per 14 ounces, which is 0.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Steamed Hawaii Mountain Yam has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate79.4 g

61%

Steamed Hawaii Mountain Yam has 79.3786 g of Carbohydrate per 14 ounces, which is 61% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber

No information available

Protein6.87 g

12.3%

Steamed Hawaii Mountain Yam has 6.8662489 g of Protein per 14 ounces, which is 12.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Steamed Hawaii Mountain Yam

Vitamin A0 μg

RAE, retinol activity equivalents

Steamed Hawaii Mountain Yam has 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.34 mg

28.4%

Thiamine

Steamed Hawaii Mountain Yam has 0.34132798 mg of Vitamin B1 per 14 ounces, which is 28.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.056 mg

4.27%

Riboflavin

Steamed Hawaii Mountain Yam has 0.05556502 mg of Vitamin B2 per 14 ounces, which is 4.27% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.52 mg

3.22%

Niacin, nicotinic acid, niacinamide

Steamed Hawaii Mountain Yam has 0.5159609 mg of Vitamin B3 per 14 ounces, which is 3.22% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.9 mg

38%

Pantothenic acid

Steamed Hawaii Mountain Yam has 1.9050864 mg of Vitamin B5 per 14 ounces, which is 38% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.83 mg

64%

Pyridoxine

Steamed Hawaii Mountain Yam has 0.82950637 mg of Vitamin B6 per 14 ounces, which is 64% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B947.6 μg

12%

Folates and Folic Acid

Steamed Hawaii Mountain Yam has 47.62716 μg of Vitamin B9 per 14 ounces, which is 12% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Steamed Hawaii Mountain Yam has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Steamed Hawaii Mountain Yam has 0 mg of Vitamin C per 14 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Steamed Hawaii Mountain Yam has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Steamed Hawaii Mountain Yam

Calcium31.8 mg

3.18%

Steamed Hawaii Mountain Yam has 31.75144 mg of Calcium per 14 ounces, which is 3.18% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.51 mg

57%

Steamed Hawaii Mountain Yam has 0.51199197 mg of Copper per 14 ounces, which is 57% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron1.7 mg

21.3%

Steamed Hawaii Mountain Yam has 1.7066399 mg of Iron per 14 ounces, which is 21.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium39.7 mg

9.45%

Steamed Hawaii Mountain Yam has 39.6893 mg of Magnesium per 14 ounces, which is 9.45% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.12 mg

49%

Steamed Hawaii Mountain Yam has 1.12320719 mg of Manganese per 14 ounces, which is 49% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus159 mg

22.7%

Steamed Hawaii Mountain Yam has 158.7572 mg of Phosphorus per 14 ounces, which is 22.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1965 mg

57.8%

Steamed Hawaii Mountain Yam has 1964.62035 mg of Potassium per 14 ounces, which is 57.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.57 μg

6.5%

Steamed Hawaii Mountain Yam has 3.572037 μg of Selenium per 14 ounces, which is 6.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium47.6 mg

3.18%

Steamed Hawaii Mountain Yam has 47.62716 mg of Sodium per 14 ounces, which is 3.18% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.27 mg

11.5%

Steamed Hawaii Mountain Yam has 1.2700576 mg of Zinc per 14 ounces, which is 11.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water306 g

8.27%

Steamed Hawaii Mountain Yam has 306.1632602 g of Water per 14 ounces, which is 8.27% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Steamed Hawaii Mountain Yam:

14 ounces of Steamed Hawaii Mountain Yam is an excellent source of Vitamin B1, Vitamin B5 and Vitamin B6.
It has a good amount of Vitamin B9.
It also has some Vitamin B2 and Vitamin B3.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 14 ounces of Steamed Hawaii Mountain Yam:

14 ounces of Steamed Hawaii Mountain Yam is an excellent source of Copper, Iron, Manganese, Phosphorus and Potassium.
It has a good amount of Magnesium and Zinc.
It also has some Calcium, Selenium and Sodium.

Macronutrients in 14 ounces of Steamed Hawaii Mountain Yam:

14 ounces of Steamed Hawaii Mountain Yam is an excellent source of Carbohydrate.
It has a good amount of Protein.
While 14 ounces of product has trace amounts of Omega 3 and Omega 6, it has no Fat and Saturated Fat.

Compare Steamed Hawaii Mountain Yam with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Steamed Hawaii Mountain Yam

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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