Raw Hawaii Mountain Yam has 265.91831 kcal of Energy per 14 ounces, which is 9.17% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Raw Hawaii Mountain Yam has 0.08731646 g of Saturated Fat per 14 ounces, which is 0.27% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Raw Hawaii Mountain Yam has 0.02778251 g of Omega 3 per 14 ounces, which is 1.74% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Raw Hawaii Mountain Yam has 0.15081934 g of Omega 6 per 14 ounces, which is 0.89% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Raw Hawaii Mountain Yam has 64.693559 g of Carbohydrate per 14 ounces, which is 49.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Hawaii Mountain Yam has 1.2303683 g of Sugars per 14 ounces, which is 1.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Raw Hawaii Mountain Yam has 5.3183662 g of Protein per 14 ounces, which is 9.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years Buy premium vegan protein powder
Raw Hawaii Mountain Yam has 0.40483086 mg of Vitamin B1 per 14 ounces, which is 33.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Raw Hawaii Mountain Yam has 0.07540967 mg of Vitamin B2 per 14 ounces, which is 5.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Raw Hawaii Mountain Yam has 1.90905533 mg of Vitamin B3 per 14 ounces, which is 12% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Raw Hawaii Mountain Yam has 1.71854669 mg of Vitamin B5 per 14 ounces, which is 34.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Raw Hawaii Mountain Yam has 0.71043847 mg of Vitamin B6 per 14 ounces, which is 54.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Raw Hawaii Mountain Yam has 55.56502 μg of Vitamin B9 per 14 ounces, which is 14% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Raw 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 Buy Vegan Vitamin B12
Raw Hawaii Mountain Yam has 10.319218 mg of Vitamin C per 14 ounces, which is 11.5% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Raw 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 Buy Vegan Vitamin D
Raw Hawaii Mountain Yam has 0.8334753 mg of Vitamin E per 14 ounces, which is 5.56% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Raw Hawaii Mountain Yam has 5.556502 μg of Vitamin K per 14 ounces, which is 4.63% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Raw Hawaii Mountain Yam has 103.19218 mg of Calcium per 14 ounces, which is 10.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Raw Hawaii Mountain Yam has 0.4365823 mg of Copper per 14 ounces, which is 48.5% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Raw Hawaii Mountain Yam has 47.62716 mg of Magnesium per 14 ounces, which is 11.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Raw Hawaii Mountain Yam has 0.96048106 mg of Manganese per 14 ounces, which is 41.8% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Raw Hawaii Mountain Yam has 134.94362 mg of Phosphorus per 14 ounces, which is 19.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Raw Hawaii Mountain Yam has 1659.01274 mg of Potassium per 14 ounces, which is 48.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Raw Hawaii Mountain Yam has 2.778251 μg of Selenium per 14 ounces, which is 5.05% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Raw Hawaii Mountain Yam has 51.59609 mg of Sodium per 14 ounces, which is 3.44% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Raw Hawaii Mountain Yam has 1.0716111 mg of Zinc per 14 ounces, which is 9.74% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Raw Hawaii Mountain Yam has 323.2296592 g of Water per 14 ounces, which is 8.74% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Raw Hawaii Mountain Yam:
14 ounces of Hawaii Mountain Yam is an excellent source of Vitamin B1, Vitamin B5 and Vitamin B6.
It has a good amount of Vitamin B3, Vitamin B9 and Vitamin C.
It also has some Vitamin B2, Vitamin E and Vitamin K.
It has no Vitamin B12 and Vitamin D.
Minerals in 14 ounces of Raw Hawaii Mountain Yam:
14 ounces of Hawaii Mountain Yam is an excellent source of Copper, Iron, Manganese and Potassium.
It has a good amount of Calcium, Magnesium, Phosphorus and Zinc.
It also has some Selenium and Sodium.
Macronutrients in 14 ounces of Raw Hawaii Mountain Yam:
14 ounces of Hawaii Mountain Yam is an excellent source of Carbohydrate and Fiber.
It has a good amount of Protein.
While 14 ounces of product has trace amounts of Omega 3, Omega 6 and Sugars, it has no Fat and Saturated Fat.