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Nutrients in 100 grams of Steamed Hawaii Mountain Yam

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

Macros Ratio

Protein Fat Carbs
8%
1%
91%
100 g ▼

Macro Nutrients

Steamed Hawaii Mountain Yam
Energy82 kcal
2.83%
Steamed Hawaii Mountain Yam has 82 kcal of Energy per 100 grams, which is 2.83% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.08 g
0.082%
Steamed Hawaii Mountain Yam has 0.08 g of Fat per 100 grams, which is 0.082% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.018 g
0.056%
Steamed Hawaii Mountain Yam has 0.018 g of Saturated Fat per 100 grams, which is 0.056% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.006 g
0.38%
Steamed Hawaii Mountain Yam has 0.006 g of Omega 3 per 100 grams, which is 0.38% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.03 g
0.18%
Steamed Hawaii Mountain Yam has 0.03 g of Omega 6 per 100 grams, which is 0.18% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Steamed Hawaii Mountain Yam has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate20 g
15.4%
Steamed Hawaii Mountain Yam has 20 g of Carbohydrate per 100 grams, which is 15.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber
NA
No information available
Protein1.73 g
3.1%
Steamed Hawaii Mountain Yam has 1.73 g of Protein per 100 grams, which is 3.1% 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
0%
RAE, retinol activity equivalents
Steamed Hawaii Mountain Yam has 0 μg of Vitamin A per 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.086 mg
7.17%
Thiamine
Steamed Hawaii Mountain Yam has 0.086 mg of Vitamin B1 per 100 grams, which is 7.17% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.014 mg
1.08%
Riboflavin
Steamed Hawaii Mountain Yam has 0.014 mg of Vitamin B2 per 100 grams, which is 1.08% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.13 mg
0.81%
Niacin, nicotinic acid, niacinamide
Steamed Hawaii Mountain Yam has 0.13 mg of Vitamin B3 per 100 grams, which is 0.81% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.48 mg
9.6%
Pantothenic acid
Steamed Hawaii Mountain Yam has 0.48 mg of Vitamin B5 per 100 grams, which is 9.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.21 mg
16%
Pyridoxine
Steamed Hawaii Mountain Yam has 0.209 mg of Vitamin B6 per 100 grams, which is 16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B912 μg
3%
Folates and Folic Acid
Steamed Hawaii Mountain Yam has 12 μg of Vitamin B9 per 100 grams, which is 3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Steamed Hawaii Mountain Yam has 0 μg of Vitamin B12 per 100 grams, 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
0%
Ascorbic acid
Steamed Hawaii Mountain Yam has 0 mg of Vitamin C per 100 grams, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Steamed Hawaii Mountain Yam has 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Steamed Hawaii Mountain Yam
Calcium8 mg
0.8%
Steamed Hawaii Mountain Yam has 8 mg of Calcium per 100 grams, which is 0.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.13 mg
14.3%
Steamed Hawaii Mountain Yam has 0.129 mg of Copper per 100 grams, which is 14.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron0.43 mg
5.38%
Steamed Hawaii Mountain Yam has 0.43 mg of Iron per 100 grams, which is 5.38% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium10 mg
2.4%
Steamed Hawaii Mountain Yam has 10 mg of Magnesium per 100 grams, which is 2.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.28 mg
12.3%
Steamed Hawaii Mountain Yam has 0.283 mg of Manganese per 100 grams, which is 12.3% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus40 mg
5.7%
Steamed Hawaii Mountain Yam has 40 mg of Phosphorus per 100 grams, which is 5.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium495 mg
14.6%
Steamed Hawaii Mountain Yam has 495 mg of Potassium per 100 grams, which is 14.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.9 μg
1.64%
Steamed Hawaii Mountain Yam has 0.9 μg of Selenium per 100 grams, which is 1.64% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium12 mg
0.8%
Steamed Hawaii Mountain Yam has 12 mg of Sodium per 100 grams, which is 0.8% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.32 mg
2.9%
Steamed Hawaii Mountain Yam has 0.32 mg of Zinc per 100 grams, which is 2.9% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water77 g
2.1%
Steamed Hawaii Mountain Yam has 77.14 g of Water per 100 grams, which is 2.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 grams of Steamed Hawaii Mountain Yam:
Minerals in 100 grams of Steamed Hawaii Mountain Yam:
Macronutrients in 100 grams of Steamed Hawaii Mountain Yam:



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