Nutrients in 100 calories of Steamed Hawaii Mountain Yam

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

Weight per 100 Calories

Steamed Hawaii Mountain Yam

122g

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

Macros Ratio

Protein Fat Carbs

91%

100 kcal ▼

Macro Nutrients

Steamed Hawaii Mountain Yam

Energy100 kcal

3.45%

Steamed Hawaii Mountain Yam has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.098 g

0.1%

Steamed Hawaii Mountain Yam has 0.097560975609756 g of Fat per 100 calories, which is 0.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.022 g

0.069%

Steamed Hawaii Mountain Yam has 0.021951219512195 g of Saturated Fat per 100 calories, which is 0.069% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.007 g

0.46%

Steamed Hawaii Mountain Yam has 0.0073170731707317 g of Omega 3 per 100 calories, which is 0.46% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.037 g

0.22%

Steamed Hawaii Mountain Yam has 0.036585365853659 g of Omega 6 per 100 calories, which is 0.22% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate24.4 g

18.8%

Steamed Hawaii Mountain Yam has 24.390243902439 g of Carbohydrate per 100 calories, which is 18.8% 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

Protein2.1 g

3.77%

Steamed Hawaii Mountain Yam has 2.109756097561 g of Protein per 100 calories, which is 3.77% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.1 mg

8.74%

Thiamine

Steamed Hawaii Mountain Yam has 0.10487804878049 mg of Vitamin B1 per 100 calories, which is 8.74% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.017 mg

1.3%

Riboflavin

Steamed Hawaii Mountain Yam has 0.017073170731707 mg of Vitamin B2 per 100 calories, which is 1.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.16 mg

0.99%

Niacin, nicotinic acid, niacinamide

Steamed Hawaii Mountain Yam has 0.15853658536585 mg of Vitamin B3 per 100 calories, which is 0.99% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.59 mg

11.7%

Pantothenic acid

Steamed Hawaii Mountain Yam has 0.58536585365854 mg of Vitamin B5 per 100 calories, which is 11.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.25 mg

19.6%

Pyridoxine

Steamed Hawaii Mountain Yam has 0.25487804878049 mg of Vitamin B6 per 100 calories, which is 19.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B914.6 μg

3.66%

Folates and Folic Acid

Steamed Hawaii Mountain Yam has 14.634146341463 μg of Vitamin B9 per 100 calories, which is 3.66% 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 100 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 100 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 100 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

Calcium9.76 mg

0.98%

Steamed Hawaii Mountain Yam has 9.7560975609756 mg of Calcium per 100 calories, which is 0.98% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.16 mg

17.5%

Steamed Hawaii Mountain Yam has 0.15731707317073 mg of Copper per 100 calories, which is 17.5% 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

Iron0.52 mg

6.55%

Steamed Hawaii Mountain Yam has 0.52439024390244 mg of Iron per 100 calories, which is 6.55% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium12 mg

2.9%

Steamed Hawaii Mountain Yam has 12.19512195122 mg of Magnesium per 100 calories, which is 2.9% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.35 mg

15%

Steamed Hawaii Mountain Yam has 0.34512195121951 mg of Manganese per 100 calories, which is 15% 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

Phosphorus48.8 mg

6.97%

Steamed Hawaii Mountain Yam has 48.780487804878 mg of Phosphorus per 100 calories, which is 6.97% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium604 mg

17.8%

Steamed Hawaii Mountain Yam has 603.65853658537 mg of Potassium per 100 calories, which is 17.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.1 μg

Steamed Hawaii Mountain Yam has 1.0975609756098 μg of Selenium per 100 calories, which is 2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium14.6 mg

0.98%

Steamed Hawaii Mountain Yam has 14.634146341463 mg of Sodium per 100 calories, which is 0.98% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.39 mg

3.55%

Steamed Hawaii Mountain Yam has 0.39024390243902 mg of Zinc per 100 calories, which is 3.55% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water94 g

2.54%

Steamed Hawaii Mountain Yam has 94.073170731707 g of Water per 100 calories, which is 2.54% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Steamed Hawaii Mountain Yam:

100 calories of Steamed Hawaii Mountain Yam has a good amount of Vitamin B1, Vitamin B5 and Vitamin B6.
It has some Vitamin B9.
While 100 calories 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 100 calories of Steamed Hawaii Mountain Yam:

100 calories of Steamed Hawaii Mountain Yam has a good amount of Copper, Manganese and Potassium.
It has some Iron, Magnesium, Phosphorus and Zinc.
The product has trace amounts of Calcium, Selenium and Sodium.

Macronutrients in 100 calories of Steamed Hawaii Mountain Yam:

100 calories of Steamed Hawaii Mountain Yam has a good amount of Carbohydrate.
It has some Protein.
It has no Fat, Saturated Fat, Omega 3 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 100 calories of Steamed Hawaii Mountain Yam

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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