Nutrients in 1 pound of Steamed Hawaii Mountain Yam

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

Macros Ratio

Protein Fat Carbs

91%

1 lb ▼

Macro Nutrients

Steamed Hawaii Mountain Yam

Energy372 kcal

13%

Steamed Hawaii Mountain Yam has 371.94544 kcal of Energy per 1 pound, which is 13% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.36 g

0.37%

Steamed Hawaii Mountain Yam has 0.3628736 g of Fat per 1 pound, which is 0.37% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.082 g

0.26%

Steamed Hawaii Mountain Yam has 0.08164656 g of Saturated Fat per 1 pound, which is 0.26% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.027 g

1.7%

Steamed Hawaii Mountain Yam has 0.02721552 g of Omega 3 per 1 pound, which is 1.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.14 g

0.8%

Steamed Hawaii Mountain Yam has 0.1360776 g of Omega 6 per 1 pound, which is 0.8% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate91 g

69.8%

Steamed Hawaii Mountain Yam has 90.7184 g of Carbohydrate per 1 pound, which is 69.8% 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

Protein7.85 g

14%

Steamed Hawaii Mountain Yam has 7.8471416 g of Protein per 1 pound, which is 14% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.39 mg

32.5%

Thiamine

Steamed Hawaii Mountain Yam has 0.39008912 mg of Vitamin B1 per 1 pound, which is 32.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.064 mg

4.9%

Riboflavin

Steamed Hawaii Mountain Yam has 0.06350288 mg of Vitamin B2 per 1 pound, which is 4.9% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.59 mg

3.7%

Niacin, nicotinic acid, niacinamide

Steamed Hawaii Mountain Yam has 0.5896696 mg of Vitamin B3 per 1 pound, which is 3.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.18 mg

43.5%

Pantothenic acid

Steamed Hawaii Mountain Yam has 2.1772416 mg of Vitamin B5 per 1 pound, which is 43.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.95 mg

73%

Pyridoxine

Steamed Hawaii Mountain Yam has 0.94800728 mg of Vitamin B6 per 1 pound, which is 73% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B954.4 μg

13.6%

Folates and Folic Acid

Steamed Hawaii Mountain Yam has 54.43104 μg of Vitamin B9 per 1 pound, which is 13.6% 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 1 pound, 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 1 pound, 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 1 pound, 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

Calcium36.3 mg

3.63%

Steamed Hawaii Mountain Yam has 36.28736 mg of Calcium per 1 pound, which is 3.63% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.59 mg

65%

Steamed Hawaii Mountain Yam has 0.58513368 mg of Copper per 1 pound, which is 65% 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

Iron1.95 mg

24.4%

Steamed Hawaii Mountain Yam has 1.9504456 mg of Iron per 1 pound, which is 24.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium45.4 mg

10.8%

Steamed Hawaii Mountain Yam has 45.3592 mg of Magnesium per 1 pound, which is 10.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.3 mg

56%

Steamed Hawaii Mountain Yam has 1.28366536 mg of Manganese per 1 pound, which is 56% 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

Phosphorus181 mg

26%

Steamed Hawaii Mountain Yam has 181.4368 mg of Phosphorus per 1 pound, which is 26% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2245 mg

66%

Steamed Hawaii Mountain Yam has 2245.2804 mg of Potassium per 1 pound, which is 66% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.1 μg

7.42%

Steamed Hawaii Mountain Yam has 4.082328 μg of Selenium per 1 pound, which is 7.42% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium54.4 mg

3.63%

Steamed Hawaii Mountain Yam has 54.43104 mg of Sodium per 1 pound, which is 3.63% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.45 mg

13%

Steamed Hawaii Mountain Yam has 1.4514944 mg of Zinc per 1 pound, which is 13% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water350 g

9.46%

Steamed Hawaii Mountain Yam has 349.9008688 g of Water per 1 pound, which is 9.46% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Steamed Hawaii Mountain Yam:

1 pound 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 1 pound of Steamed Hawaii Mountain Yam:

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

Macronutrients in 1 pound of Steamed Hawaii Mountain Yam:

1 pound of Steamed Hawaii Mountain Yam is an excellent source of Carbohydrate.
It has a good amount of Protein.
While 1 pound 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 1 pound of Steamed Hawaii Mountain Yam

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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