Nutrients in 500 calories of Steamed Hawaii Mountain Yam

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

Weight per 500 Calories

Steamed Hawaii Mountain Yam

610g

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

Macros Ratio

Protein Fat Carbs

91%

500 kcal ▼

Macro Nutrients

Steamed Hawaii Mountain Yam

Energy500 kcal

17.2%

Steamed Hawaii Mountain Yam has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.49 g

0.5%

Steamed Hawaii Mountain Yam has 0.48780487804878 g of Fat per 500 calories, which is 0.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.11 g

0.34%

Steamed Hawaii Mountain Yam has 0.10975609756098 g of Saturated Fat per 500 calories, which is 0.34% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.037 g

2.3%

Steamed Hawaii Mountain Yam has 0.036585365853659 g of Omega 3 per 500 calories, which is 2.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.18 g

1.08%

Steamed Hawaii Mountain Yam has 0.18292682926829 g of Omega 6 per 500 calories, which is 1.08% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate122 g

94%

Steamed Hawaii Mountain Yam has 121.9512195122 g of Carbohydrate per 500 calories, which is 94% 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

Protein10.5 g

19%

Steamed Hawaii Mountain Yam has 10.548780487805 g of Protein per 500 calories, which is 19% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.52 mg

43.7%

Thiamine

Steamed Hawaii Mountain Yam has 0.52439024390244 mg of Vitamin B1 per 500 calories, which is 43.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.085 mg

6.57%

Riboflavin

Steamed Hawaii Mountain Yam has 0.085365853658537 mg of Vitamin B2 per 500 calories, which is 6.57% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.79 mg

4.95%

Niacin, nicotinic acid, niacinamide

Steamed Hawaii Mountain Yam has 0.79268292682927 mg of Vitamin B3 per 500 calories, which is 4.95% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.93 mg

58.5%

Pantothenic acid

Steamed Hawaii Mountain Yam has 2.9268292682927 mg of Vitamin B5 per 500 calories, which is 58.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.27 mg

98%

Pyridoxine

Steamed Hawaii Mountain Yam has 1.2743902439024 mg of Vitamin B6 per 500 calories, which is 98% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B973 μg

18.3%

Folates and Folic Acid

Steamed Hawaii Mountain Yam has 73.170731707317 μg of Vitamin B9 per 500 calories, which is 18.3% 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 500 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 500 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 500 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

Calcium48.8 mg

4.88%

Steamed Hawaii Mountain Yam has 48.780487804878 mg of Calcium per 500 calories, which is 4.88% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.79 mg

87.4%

Steamed Hawaii Mountain Yam has 0.78658536585366 mg of Copper per 500 calories, which is 87.4% 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

Iron2.62 mg

32.8%

Steamed Hawaii Mountain Yam has 2.6219512195122 mg of Iron per 500 calories, which is 32.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium61 mg

14.5%

Steamed Hawaii Mountain Yam has 60.975609756098 mg of Magnesium per 500 calories, which is 14.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.73 mg

75%

Steamed Hawaii Mountain Yam has 1.7256097560976 mg of Manganese per 500 calories, which is 75% 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

Phosphorus244 mg

35%

Steamed Hawaii Mountain Yam has 243.90243902439 mg of Phosphorus per 500 calories, which is 35% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3018 mg

88.8%

Steamed Hawaii Mountain Yam has 3018.2926829268 mg of Potassium per 500 calories, which is 88.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.5 μg

9.98%

Steamed Hawaii Mountain Yam has 5.4878048780488 μg of Selenium per 500 calories, which is 9.98% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium73 mg

4.88%

Steamed Hawaii Mountain Yam has 73.170731707317 mg of Sodium per 500 calories, which is 4.88% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.95 mg

17.7%

Steamed Hawaii Mountain Yam has 1.9512195121951 mg of Zinc per 500 calories, which is 17.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water470 g

12.7%

Steamed Hawaii Mountain Yam has 470.36585365854 g of Water per 500 calories, which is 12.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Steamed Hawaii Mountain Yam:

500 calories of Steamed Hawaii Mountain Yam has outstanding amounts of Vitamin B6.
It is an excellent source of Vitamin B1 and Vitamin B5.
It also has a good amount of Vitamin B9.
This vegetable has some Vitamin B2 and Vitamin B3.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 500 calories of Steamed Hawaii Mountain Yam:

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

Macronutrients in 500 calories of Steamed Hawaii Mountain Yam:

500 calories of Steamed Hawaii Mountain Yam has outstanding amounts of Carbohydrate.
It has a good amount of Protein.
While 500 calories 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 500 calories of Steamed Hawaii Mountain Yam

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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