Nutrients in 300 calories of Steamed Hawaii Mountain Yam

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

Weight per 300 Calories

Steamed Hawaii Mountain Yam

366g

Steamed Hawaii Mountain Yam has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

91%

300 kcal ▼

Macro Nutrients

Steamed Hawaii Mountain Yam

Energy300 kcal

10.3%

Steamed Hawaii Mountain Yam has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.29 g

0.3%

Steamed Hawaii Mountain Yam has 0.29268292682927 g of Fat per 300 calories, which is 0.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.066 g

0.21%

Steamed Hawaii Mountain Yam has 0.065853658536585 g of Saturated Fat per 300 calories, which is 0.21% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.022 g

1.37%

Steamed Hawaii Mountain Yam has 0.021951219512195 g of Omega 3 per 300 calories, which is 1.37% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.11 g

0.65%

Steamed Hawaii Mountain Yam has 0.10975609756098 g of Omega 6 per 300 calories, which is 0.65% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate73 g

56.3%

Steamed Hawaii Mountain Yam has 73.170731707317 g of Carbohydrate per 300 calories, which is 56.3% 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

Protein6.33 g

11.3%

Steamed Hawaii Mountain Yam has 6.3292682926829 g of Protein per 300 calories, which is 11.3% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.31 mg

26.2%

Thiamine

Steamed Hawaii Mountain Yam has 0.31463414634146 mg of Vitamin B1 per 300 calories, which is 26.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.051 mg

3.94%

Riboflavin

Steamed Hawaii Mountain Yam has 0.051219512195122 mg of Vitamin B2 per 300 calories, which is 3.94% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.48 mg

2.97%

Niacin, nicotinic acid, niacinamide

Steamed Hawaii Mountain Yam has 0.47560975609756 mg of Vitamin B3 per 300 calories, which is 2.97% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.76 mg

35%

Pantothenic acid

Steamed Hawaii Mountain Yam has 1.7560975609756 mg of Vitamin B5 per 300 calories, which is 35% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.76 mg

59%

Pyridoxine

Steamed Hawaii Mountain Yam has 0.76463414634146 mg of Vitamin B6 per 300 calories, which is 59% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B944 μg

11%

Folates and Folic Acid

Steamed Hawaii Mountain Yam has 43.90243902439 μg of Vitamin B9 per 300 calories, which is 11% 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 300 calories, 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 300 calories, 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 300 calories, 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

Calcium29.3 mg

2.93%

Steamed Hawaii Mountain Yam has 29.268292682927 mg of Calcium per 300 calories, which is 2.93% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.47 mg

52.4%

Steamed Hawaii Mountain Yam has 0.4719512195122 mg of Copper per 300 calories, which is 52.4% 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

Iron1.57 mg

19.7%

Steamed Hawaii Mountain Yam has 1.5731707317073 mg of Iron per 300 calories, which is 19.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium36.6 mg

8.7%

Steamed Hawaii Mountain Yam has 36.585365853659 mg of Magnesium per 300 calories, which is 8.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.04 mg

45%

Steamed Hawaii Mountain Yam has 1.0353658536585 mg of Manganese per 300 calories, which is 45% 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

Phosphorus146 mg

21%

Steamed Hawaii Mountain Yam has 146.34146341463 mg of Phosphorus per 300 calories, which is 21% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1811 mg

53.3%

Steamed Hawaii Mountain Yam has 1810.9756097561 mg of Potassium per 300 calories, which is 53.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.3 μg

Steamed Hawaii Mountain Yam has 3.2926829268293 μg of Selenium per 300 calories, which is 6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium44 mg

2.93%

Steamed Hawaii Mountain Yam has 43.90243902439 mg of Sodium per 300 calories, which is 2.93% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.17 mg

10.6%

Steamed Hawaii Mountain Yam has 1.1707317073171 mg of Zinc per 300 calories, which is 10.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water282 g

7.63%

Steamed Hawaii Mountain Yam has 282.21951219512 g of Water per 300 calories, which is 7.63% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Steamed Hawaii Mountain Yam:

300 calories 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 300 calories of Steamed Hawaii Mountain Yam:

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

Macronutrients in 300 calories of Steamed Hawaii Mountain Yam:

300 calories of Steamed Hawaii Mountain Yam is an excellent source of Carbohydrate.
It has a good amount of Protein.
While 300 calories of product has trace amounts of Omega 3, it has no Fat, Saturated Fat and Omega 6.

Compare Steamed Hawaii Mountain Yam with:

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

Food Info

Nutrients in 300 calories of Steamed Hawaii Mountain Yam

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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