Nutrients in 500 calories of Hawaii Mountain Yam

Raw Hawaii Mountain Yam (Dioscorea pentaphylla).

Weight per 500 Calories

Hawaii Mountain Yam

746g

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

Macros Ratio

Protein Fat Carbs

91%

500 kcal ▼

Macro Nutrients

Hawaii Mountain Yam

Energy500 kcal

17.2%

Raw 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

Fat0.75 g

0.77%

Raw Hawaii Mountain Yam has 0.74626865671642 g of Fat per 500 calories, which is 0.77% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.16 g

0.51%

Raw Hawaii Mountain Yam has 0.16417910447761 g of Saturated Fat per 500 calories, which is 0.51% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.052 g

3.26%

Raw Hawaii Mountain Yam has 0.052238805970149 g of Omega 3 per 500 calories, which is 3.26% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.28 g

1.67%

Raw Hawaii Mountain Yam has 0.28358208955224 g of Omega 6 per 500 calories, which is 1.67% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate122 g

94%

Raw Hawaii Mountain Yam has 121.64179104478 g of Carbohydrate per 500 calories, which is 94% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.3 g

3.2%

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

Raw Hawaii Mountain Yam has 2.3134328358209 g of Sugars per 500 calories, which is 3.2% 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

Fiber18.7 g

49%

Raw Hawaii Mountain Yam has 18.65671641791 g of Fiber per 500 calories, which is 49% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein10 g

18%

Raw Hawaii Mountain Yam has 10 g of Protein per 500 calories, which is 18% 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 B10.76 mg

63.4%

Thiamine

Raw Hawaii Mountain Yam has 0.76119402985075 mg of Vitamin B1 per 500 calories, which is 63.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.14 mg

11%

Riboflavin

Raw Hawaii Mountain Yam has 0.14179104477612 mg of Vitamin B2 per 500 calories, which is 11% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.6 mg

22.4%

Niacin, nicotinic acid, niacinamide

Raw Hawaii Mountain Yam has 3.589552238806 mg of Vitamin B3 per 500 calories, which is 22.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.23 mg

64.6%

Pantothenic acid

Raw Hawaii Mountain Yam has 3.2313432835821 mg of Vitamin B5 per 500 calories, which is 64.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.34 mg

103%

Pyridoxine

Raw Hawaii Mountain Yam has 1.3358208955224 mg of Vitamin B6 per 500 calories, which is 103% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9104 μg

26%

Folates and Folic Acid

Raw Hawaii Mountain Yam has 104.4776119403 μg of Vitamin B9 per 500 calories, which is 26% 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 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 C19.4 mg

21.6%

Ascorbic acid

Raw Hawaii Mountain Yam has 19.402985074627 mg of Vitamin C per 500 calories, which is 21.6% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.57 mg

10.4%

Tocopherols and Tocotrienols

Raw Hawaii Mountain Yam has 1.5671641791045 mg of Vitamin E per 500 calories, which is 10.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K10.4 μg

8.7%

Phytomenadione or phylloquinone

Raw Hawaii Mountain Yam has 10.44776119403 μg of Vitamin K per 500 calories, which is 8.7% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Hawaii Mountain Yam

Calcium194 mg

19.4%

Raw Hawaii Mountain Yam has 194.02985074627 mg of Calcium per 500 calories, which is 19.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.82 mg

91%

Raw Hawaii Mountain Yam has 0.82089552238806 mg of Copper per 500 calories, which is 91% 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

Iron3.3 mg

41%

Raw Hawaii Mountain Yam has 3.2835820895522 mg of Iron per 500 calories, which is 41% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium89.6 mg

21.3%

Raw Hawaii Mountain Yam has 89.55223880597 mg of Magnesium per 500 calories, which is 21.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.8 mg

78.5%

Raw Hawaii Mountain Yam has 1.8059701492537 mg of Manganese per 500 calories, which is 78.5% 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

Phosphorus254 mg

36.2%

Raw Hawaii Mountain Yam has 253.73134328358 mg of Phosphorus per 500 calories, which is 36.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3119 mg

92%

Raw Hawaii Mountain Yam has 3119.4029850746 mg of Potassium per 500 calories, which is 92% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.22 μg

9.5%

Raw Hawaii Mountain Yam has 5.2238805970149 μg of Selenium per 500 calories, which is 9.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium97 mg

6.47%

Raw Hawaii Mountain Yam has 97.014925373134 mg of Sodium per 500 calories, which is 6.47% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2 mg

18.3%

Raw Hawaii Mountain Yam has 2.0149253731343 mg of Zinc per 500 calories, which is 18.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water608 g

16.4%

Raw Hawaii Mountain Yam has 607.76119402985 g of Water per 500 calories, which is 16.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Hawaii Mountain Yam:

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

Minerals in 500 calories of Raw Hawaii Mountain Yam:

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

Macronutrients in 500 calories of Raw Hawaii Mountain Yam:

500 calories of Hawaii Mountain Yam has outstanding amounts of Carbohydrate.
It is an excellent source of Fiber.
It also has a good amount of Protein.
This vegetable has some Omega 3 and Sugars.
While 500 calories of product has trace amounts of Fat and Omega 6, it has no Saturated Fat.

Compare Raw Hawaii Mountain Yam with:

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

Food Info

Nutrients in 500 calories of Hawaii Mountain Yam

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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