Nutrients in 300 calories of Hawaii Mountain Yam

Raw Hawaii Mountain Yam (Dioscorea pentaphylla).

Weight per 300 Calories

Hawaii Mountain Yam

448g

Raw Hawaii Mountain Yam has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

91%

300 kcal ▼

Macro Nutrients

Hawaii Mountain Yam

Energy300 kcal

10.3%

Raw 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

Fat0.45 g

0.46%

Raw Hawaii Mountain Yam has 0.44776119402985 g of Fat per 300 calories, which is 0.46% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.099 g

0.31%

Raw Hawaii Mountain Yam has 0.098507462686567 g of Saturated Fat per 300 calories, which is 0.31% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.031 g

1.96%

Raw Hawaii Mountain Yam has 0.03134328358209 g of Omega 3 per 300 calories, which is 1.96% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.17 g

Raw Hawaii Mountain Yam has 0.17014925373134 g of Omega 6 per 300 calories, 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate73 g

56%

Raw Hawaii Mountain Yam has 72.985074626866 g of Carbohydrate per 300 calories, which is 56% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.4 g

1.9%

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

Raw Hawaii Mountain Yam has 1.3880597014925 g of Sugars per 300 calories, which is 1.9% 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 g

29.5%

Raw Hawaii Mountain Yam has 11.194029850746 g of Fiber per 300 calories, which is 29.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6 g

10.7%

Raw Hawaii Mountain Yam has 6 g of Protein per 300 calories, which is 10.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Hawaii Mountain Yam

Vitamin A

RAE, retinol activity equivalents

No information available

Vitamin B10.46 mg

38%

Thiamine

Raw Hawaii Mountain Yam has 0.45671641791045 mg of Vitamin B1 per 300 calories, which is 38% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.085 mg

6.54%

Riboflavin

Raw Hawaii Mountain Yam has 0.085074626865672 mg of Vitamin B2 per 300 calories, which is 6.54% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.15 mg

13.5%

Niacin, nicotinic acid, niacinamide

Raw Hawaii Mountain Yam has 2.1537313432836 mg of Vitamin B3 per 300 calories, which is 13.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.94 mg

38.8%

Pantothenic acid

Raw Hawaii Mountain Yam has 1.9388059701493 mg of Vitamin B5 per 300 calories, which is 38.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.8 mg

61.7%

Pyridoxine

Raw Hawaii Mountain Yam has 0.80149253731343 mg of Vitamin B6 per 300 calories, which is 61.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B962.7 μg

15.7%

Folates and Folic Acid

Raw Hawaii Mountain Yam has 62.686567164179 μg of Vitamin B9 per 300 calories, which is 15.7% 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 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 C11.6 mg

13%

Ascorbic acid

Raw Hawaii Mountain Yam has 11.641791044776 mg of Vitamin C per 300 calories, 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.94 mg

6.27%

Tocopherols and Tocotrienols

Raw Hawaii Mountain Yam has 0.94029850746269 mg of Vitamin E per 300 calories, which is 6.27% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K6.27 μg

5.22%

Phytomenadione or phylloquinone

Raw Hawaii Mountain Yam has 6.2686567164179 μg of Vitamin K per 300 calories, which is 5.22% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Hawaii Mountain Yam

Calcium116 mg

11.6%

Raw Hawaii Mountain Yam has 116.41791044776 mg of Calcium per 300 calories, which is 11.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.49 mg

54.7%

Raw Hawaii Mountain Yam has 0.49253731343284 mg of Copper per 300 calories, which is 54.7% 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

Iron1.97 mg

24.6%

Raw Hawaii Mountain Yam has 1.9701492537313 mg of Iron per 300 calories, which is 24.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium53.7 mg

12.8%

Raw Hawaii Mountain Yam has 53.731343283582 mg of Magnesium per 300 calories, which is 12.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.1 mg

47%

Raw Hawaii Mountain Yam has 1.0835820895522 mg of Manganese per 300 calories, which is 47% 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

Phosphorus152 mg

21.7%

Raw Hawaii Mountain Yam has 152.23880597015 mg of Phosphorus per 300 calories, which is 21.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1872 mg

55%

Raw Hawaii Mountain Yam has 1871.6417910448 mg of Potassium per 300 calories, which is 55% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.13 μg

5.7%

Raw Hawaii Mountain Yam has 3.134328358209 μg of Selenium per 300 calories, which is 5.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium58.2 mg

3.9%

Raw Hawaii Mountain Yam has 58.208955223881 mg of Sodium per 300 calories, which is 3.9% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.2 mg

11%

Raw Hawaii Mountain Yam has 1.2089552238806 mg of Zinc per 300 calories, which is 11% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water365 g

9.86%

Raw Hawaii Mountain Yam has 364.65671641791 g of Water per 300 calories, which is 9.86% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Hawaii Mountain Yam:

300 calories 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 300 calories of Raw Hawaii Mountain Yam:

300 calories 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 300 calories of Raw Hawaii Mountain Yam:

300 calories of Hawaii Mountain Yam is an excellent source of Carbohydrate and Fiber.
It has a good amount of Protein.
While 300 calories 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 300 calories of Hawaii Mountain Yam

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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