Nutrients in 1 pound of Hawaii Mountain Yam

Raw Hawaii Mountain Yam (Dioscorea pentaphylla).

Macros Ratio

Protein Fat Carbs

91%

1 lb ▼

Macro Nutrients

Hawaii Mountain Yam

Energy304 kcal

10.5%

Raw Hawaii Mountain Yam has 303.90664 kcal of Energy per 1 pound, which is 10.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.45 g

0.47%

Raw Hawaii Mountain Yam has 0.453592 g of Fat per 1 pound, which is 0.47% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.1 g

0.31%

Raw Hawaii Mountain Yam has 0.09979024 g of Saturated Fat per 1 pound, which is 0.31% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.032 g

Raw Hawaii Mountain Yam has 0.03175144 g of Omega 3 per 1 pound, which is 2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.17 g

Raw Hawaii Mountain Yam has 0.17236496 g of Omega 6 per 1 pound, which is 1% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate74 g

57%

Raw Hawaii Mountain Yam has 73.935496 g of Carbohydrate per 1 pound, which is 57% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.4 g

1.94%

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

Raw Hawaii Mountain Yam has 1.4061352 g of Sugars per 1 pound, which is 1.94% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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

Fiber11.3 g

30%

Raw Hawaii Mountain Yam has 11.3398 g of Fiber per 1 pound, which is 30% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.08 g

11%

Raw Hawaii Mountain Yam has 6.0781328 g of Protein per 1 pound, which is 11% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Hawaii Mountain Yam

Vitamin A

RAE, retinol activity equivalents

No information available

Vitamin B10.46 mg

38.6%

Thiamine

Raw Hawaii Mountain Yam has 0.46266384 mg of Vitamin B1 per 1 pound, which is 38.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.086 mg

6.63%

Riboflavin

Raw Hawaii Mountain Yam has 0.08618248 mg of Vitamin B2 per 1 pound, which is 6.63% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B32.2 mg

13.6%

Niacin, nicotinic acid, niacinamide

Raw Hawaii Mountain Yam has 2.18177752 mg of Vitamin B3 per 1 pound, which is 13.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B51.96 mg

39.3%

Pantothenic acid

Raw Hawaii Mountain Yam has 1.96405336 mg of Vitamin B5 per 1 pound, which is 39.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.81 mg

62.5%

Pyridoxine

Raw Hawaii Mountain Yam has 0.81192968 mg of Vitamin B6 per 1 pound, which is 62.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B963.5 μg

16%

Folates and Folic Acid

Raw Hawaii Mountain Yam has 63.50288 μg of Vitamin B9 per 1 pound, which is 16% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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
Buy Vegan Vitamin B12

Vitamin C11.8 mg

13%

Ascorbic acid

Raw Hawaii Mountain Yam has 11.793392 mg of Vitamin C per 1 pound, which is 13% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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
Buy Vegan Vitamin D

Vitamin E0.95 mg

6.35%

Tocopherols and Tocotrienols

Raw Hawaii Mountain Yam has 0.9525432 mg of Vitamin E per 1 pound, which is 6.35% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K6.35 μg

5.3%

Phytomenadione or phylloquinone

Raw Hawaii Mountain Yam has 6.350288 μg of Vitamin K per 1 pound, which is 5.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Hawaii Mountain Yam

Calcium118 mg

11.8%

Raw Hawaii Mountain Yam has 117.93392 mg of Calcium per 1 pound, which is 11.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.5 mg

55.4%

Raw Hawaii Mountain Yam has 0.4989512 mg of Copper per 1 pound, which is 55.4% 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

Iron2 mg

25%

Raw Hawaii Mountain Yam has 1.9958048 mg of Iron per 1 pound, which is 25% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium54.4 mg

13%

Raw Hawaii Mountain Yam has 54.43104 mg of Magnesium per 1 pound, which is 13% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.1 mg

47.7%

Raw Hawaii Mountain Yam has 1.09769264 mg of Manganese per 1 pound, which is 47.7% 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

Phosphorus154 mg

22%

Raw Hawaii Mountain Yam has 154.22128 mg of Phosphorus per 1 pound, which is 22% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1896 mg

55.8%

Raw Hawaii Mountain Yam has 1896.01456 mg of Potassium per 1 pound, which is 55.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.18 μg

5.77%

Raw Hawaii Mountain Yam has 3.175144 μg of Selenium per 1 pound, which is 5.77% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium59 mg

3.93%

Raw Hawaii Mountain Yam has 58.96696 mg of Sodium per 1 pound, which is 3.93% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.22 mg

11%

Raw Hawaii Mountain Yam has 1.2246984 mg of Zinc per 1 pound, which is 11% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water369 g

10%

Raw Hawaii Mountain Yam has 369.4053248 g of Water per 1 pound, which is 10% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Raw Hawaii Mountain Yam:

1 pound 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 1 pound of Raw Hawaii Mountain Yam:

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

Macronutrients in 1 pound of Raw Hawaii Mountain Yam:

1 pound of Hawaii Mountain Yam is an excellent source of Carbohydrate and Fiber.
It has a good amount of Protein.
While 1 pound of product has trace amounts of Omega 3, Omega 6 and Sugars, it has no Fat and Saturated Fat.

Compare Raw Hawaii Mountain Yam with:

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

Food Info

Nutrients in 1 pound of Hawaii Mountain Yam

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Hawaii Mountain Yam with: