Raw Hawaii Mountain Yam has 94.970825 kcal of Energy per 5 ounces, which is 3.27% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Raw Hawaii Mountain Yam has 0.03118445 g of Saturated Fat per 5 ounces, which is 0.097% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Raw Hawaii Mountain Yam has 0.009922325 g of Omega 3 per 5 ounces, which is 0.62% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Raw Hawaii Mountain Yam has 0.05386405 g of Omega 6 per 5 ounces, which is 0.32% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Raw Hawaii Mountain Yam has 23.1048425 g of Carbohydrate per 5 ounces, which is 17.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Hawaii Mountain Yam has 0.43941725 g of Sugars per 5 ounces, which is 0.61% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Raw Hawaii Mountain Yam has 1.8994165 g of Protein per 5 ounces, which is 3.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years Buy premium vegan protein powder
Raw Hawaii Mountain Yam has 0.14458245 mg of Vitamin B1 per 5 ounces, which is 12% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Raw Hawaii Mountain Yam has 0.026932025 mg of Vitamin B2 per 5 ounces, which is 2.07% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Raw Hawaii Mountain Yam has 0.681805475 mg of Vitamin B3 per 5 ounces, which is 4.26% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Raw Hawaii Mountain Yam has 0.613766675 mg of Vitamin B5 per 5 ounces, which is 12.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Raw Hawaii Mountain Yam has 0.253728025 mg of Vitamin B6 per 5 ounces, which is 19.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Raw Hawaii Mountain Yam has 19.84465 μg of Vitamin B9 per 5 ounces, which is 4.96% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Raw Hawaii Mountain Yam has 0 μg of Vitamin B12 per 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Raw Hawaii Mountain Yam has 3.685435 mg of Vitamin C per 5 ounces, which is 4.1% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Raw Hawaii Mountain Yam has 0 IU of Vitamin D per 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Raw Hawaii Mountain Yam has 0.29766975 mg of Vitamin E per 5 ounces, which is 2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Raw Hawaii Mountain Yam has 1.984465 μg of Vitamin K per 5 ounces, which is 1.65% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Raw Hawaii Mountain Yam has 36.85435 mg of Calcium per 5 ounces, which is 3.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Raw Hawaii Mountain Yam has 0.15592225 mg of Copper per 5 ounces, which is 17.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Raw Hawaii Mountain Yam has 17.0097 mg of Magnesium per 5 ounces, which is 4.05% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Raw Hawaii Mountain Yam has 0.34302895 mg of Manganese per 5 ounces, which is 15% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Raw Hawaii Mountain Yam has 48.19415 mg of Phosphorus per 5 ounces, which is 6.9% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Raw Hawaii Mountain Yam has 592.50455 mg of Potassium per 5 ounces, which is 17.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Raw Hawaii Mountain Yam has 0.9922325 μg of Selenium per 5 ounces, which is 1.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Raw Hawaii Mountain Yam has 18.427175 mg of Sodium per 5 ounces, which is 1.23% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Raw Hawaii Mountain Yam has 0.38271825 mg of Zinc per 5 ounces, which is 3.48% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Raw Hawaii Mountain Yam has 115.439164 g of Water per 5 ounces, which is 3.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Raw Hawaii Mountain Yam:
5 ounces of Hawaii Mountain Yam has a good amount of Vitamin B1, Vitamin B5 and Vitamin B6.
It has some Vitamin B3, Vitamin B9 and Vitamin C.
While 5 ounces of product has trace amounts of Vitamin B2, Vitamin E and Vitamin K, it has no Vitamin B12 and Vitamin D.
Minerals in 5 ounces of Raw Hawaii Mountain Yam:
5 ounces of Hawaii Mountain Yam has a good amount of Copper, Iron, Manganese and Potassium.
It has some Calcium, Magnesium, Phosphorus and Zinc.
The product has trace amounts of Selenium and Sodium.
Macronutrients in 5 ounces of Raw Hawaii Mountain Yam:
5 ounces of Hawaii Mountain Yam has a good amount of Carbohydrate and Fiber.
It has some Protein.
It has no Fat, Saturated Fat, Omega 3, Omega 6 and Sugars.