Nutrients in 7 ounces of Steamed Hawaii Mountain Yam

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

Macros Ratio

Protein Fat Carbs

91%

7 oz ▼

Macro Nutrients

Steamed Hawaii Mountain Yam

Energy163 kcal

5.6%

Steamed Hawaii Mountain Yam has 162.72613 kcal of Energy per 7 ounces, which is 5.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.16 g

0.16%

Steamed Hawaii Mountain Yam has 0.1587572 g of Fat per 7 ounces, which is 0.16% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.036 g

0.11%

Steamed Hawaii Mountain Yam has 0.03572037 g of Saturated Fat per 7 ounces, which is 0.11% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.012 g

0.74%

Steamed Hawaii Mountain Yam has 0.01190679 g of Omega 3 per 7 ounces, which is 0.74% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.06 g

0.35%

Steamed Hawaii Mountain Yam has 0.05953395 g of Omega 6 per 7 ounces, which is 0.35% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate39.7 g

30.5%

Steamed Hawaii Mountain Yam has 39.6893 g of Carbohydrate per 7 ounces, which is 30.5% 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

Protein3.43 g

6.13%

Steamed Hawaii Mountain Yam has 3.43312445 g of Protein per 7 ounces, which is 6.13% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.17 mg

14.2%

Thiamine

Steamed Hawaii Mountain Yam has 0.17066399 mg of Vitamin B1 per 7 ounces, which is 14.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.028 mg

2.14%

Riboflavin

Steamed Hawaii Mountain Yam has 0.02778251 mg of Vitamin B2 per 7 ounces, which is 2.14% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.26 mg

1.6%

Niacin, nicotinic acid, niacinamide

Steamed Hawaii Mountain Yam has 0.25798045 mg of Vitamin B3 per 7 ounces, which is 1.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.95 mg

19%

Pantothenic acid

Steamed Hawaii Mountain Yam has 0.9525432 mg of Vitamin B5 per 7 ounces, which is 19% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.41 mg

32%

Pyridoxine

Steamed Hawaii Mountain Yam has 0.414753185 mg of Vitamin B6 per 7 ounces, which is 32% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B924 μg

5.95%

Folates and Folic Acid

Steamed Hawaii Mountain Yam has 23.81358 μg of Vitamin B9 per 7 ounces, which is 5.95% 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 7 ounces, 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 7 ounces, 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 7 ounces, 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

Calcium16 mg

1.6%

Steamed Hawaii Mountain Yam has 15.87572 mg of Calcium per 7 ounces, which is 1.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.26 mg

28.4%

Steamed Hawaii Mountain Yam has 0.255995985 mg of Copper per 7 ounces, which is 28.4% 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

Iron0.85 mg

10.7%

Steamed Hawaii Mountain Yam has 0.85331995 mg of Iron per 7 ounces, which is 10.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium20 mg

4.72%

Steamed Hawaii Mountain Yam has 19.84465 mg of Magnesium per 7 ounces, which is 4.72% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.56 mg

24.4%

Steamed Hawaii Mountain Yam has 0.561603595 mg of Manganese per 7 ounces, which is 24.4% 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

Phosphorus79.4 mg

11.3%

Steamed Hawaii Mountain Yam has 79.3786 mg of Phosphorus per 7 ounces, which is 11.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium982 mg

29%

Steamed Hawaii Mountain Yam has 982.310175 mg of Potassium per 7 ounces, which is 29% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.8 μg

3.25%

Steamed Hawaii Mountain Yam has 1.7860185 μg of Selenium per 7 ounces, which is 3.25% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium24 mg

1.6%

Steamed Hawaii Mountain Yam has 23.81358 mg of Sodium per 7 ounces, which is 1.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.64 mg

5.77%

Steamed Hawaii Mountain Yam has 0.6350288 mg of Zinc per 7 ounces, which is 5.77% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water153 g

4.14%

Steamed Hawaii Mountain Yam has 153.0816301 g of Water per 7 ounces, which is 4.14% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Steamed Hawaii Mountain Yam:

7 ounces of Steamed Hawaii Mountain Yam is an excellent source of Vitamin B6.
It has a good amount of Vitamin B1 and Vitamin B5.
It also has some Vitamin B9.
While 7 ounces of product has trace amounts of Vitamin B2 and Vitamin B3, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 7 ounces of Steamed Hawaii Mountain Yam:

7 ounces of Steamed Hawaii Mountain Yam is an excellent source of Copper, Manganese and Potassium.
It has a good amount of Iron and Phosphorus.
It also has some Magnesium, Selenium and Zinc.
The product has trace amounts of Calcium and Sodium.

Macronutrients in 7 ounces of Steamed Hawaii Mountain Yam:

7 ounces of Steamed Hawaii Mountain Yam is an excellent source of Carbohydrate.
It has some Protein.
While 7 ounces 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 7 ounces of Steamed Hawaii Mountain Yam

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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