Raw Hawaii Mountain Yam has 132.959155 kcal of Energy per 7 ounces, which is 4.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Raw Hawaii Mountain Yam has 0.04365823 g of Saturated Fat per 7 ounces, which is 0.14% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Raw Hawaii Mountain Yam has 0.013891255 g of Omega 3 per 7 ounces, which is 0.87% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Raw Hawaii Mountain Yam has 0.07540967 g of Omega 6 per 7 ounces, which is 0.44% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Raw Hawaii Mountain Yam has 32.3467795 g of Carbohydrate per 7 ounces, which is 25% 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 0.61518415 g of Sugars per 7 ounces, which is 0.85% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Raw Hawaii Mountain Yam has 2.6591831 g of Protein per 7 ounces, which is 4.75% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years Buy premium vegan protein powder
Raw Hawaii Mountain Yam has 0.20241543 mg of Vitamin B1 per 7 ounces, which is 17% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Raw Hawaii Mountain Yam has 0.037704835 mg of Vitamin B2 per 7 ounces, which is 2.9% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Raw Hawaii Mountain Yam has 0.954527665 mg of Vitamin B3 per 7 ounces, which is 5.97% 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 0.859273345 mg of Vitamin B5 per 7 ounces, which is 17% 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 0.355219235 mg of Vitamin B6 per 7 ounces, which is 27.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Raw Hawaii Mountain Yam has 27.78251 μg of Vitamin B9 per 7 ounces, which is 6.95% 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 7 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 5.159609 mg of Vitamin C per 7 ounces, which is 5.73% 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 7 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 0.41673765 mg of Vitamin E per 7 ounces, which is 2.78% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Raw Hawaii Mountain Yam has 2.778251 μg of Vitamin K per 7 ounces, which is 2.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Raw Hawaii Mountain Yam has 51.59609 mg of Calcium per 7 ounces, which is 5.16% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Raw Hawaii Mountain Yam has 0.21829115 mg of Copper per 7 ounces, which is 24.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Raw Hawaii Mountain Yam has 23.81358 mg of Magnesium per 7 ounces, which is 5.67% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Raw Hawaii Mountain Yam has 0.48024053 mg of Manganese per 7 ounces, which is 21% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Raw Hawaii Mountain Yam has 67.47181 mg of Phosphorus per 7 ounces, which is 9.64% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Raw Hawaii Mountain Yam has 829.50637 mg of Potassium per 7 ounces, which is 24.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Raw Hawaii Mountain Yam has 1.3891255 μg of Selenium per 7 ounces, which is 2.53% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Raw Hawaii Mountain Yam has 25.798045 mg of Sodium per 7 ounces, which is 1.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Raw Hawaii Mountain Yam has 0.53580555 mg of Zinc per 7 ounces, which is 4.87% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Raw Hawaii Mountain Yam has 161.6148296 g of Water per 7 ounces, which is 4.37% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Raw Hawaii Mountain Yam:
7 ounces of 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 B2, Vitamin B3, Vitamin B9, Vitamin C and Vitamin E.
While 7 ounces of product has trace amounts of Vitamin K, it has no Vitamin B12 and Vitamin D.
Minerals in 7 ounces of Raw Hawaii Mountain Yam:
7 ounces of 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 Calcium, Magnesium, Selenium and Zinc.
The product has trace amounts of Sodium.
Macronutrients in 7 ounces of Raw Hawaii Mountain Yam:
7 ounces of Hawaii Mountain Yam is an excellent source of Carbohydrate.
It has a good amount of Fiber.
It also has some Protein.
While 7 ounces of product has trace amounts of Omega 3 and Sugars, it has no Fat, Saturated Fat and Omega 6.