Nutrients in 100 calories of Hawaii Mountain Yam

Raw Hawaii Mountain Yam (Dioscorea pentaphylla).

Weight per 100 Calories

Hawaii Mountain Yam

149g

Raw Hawaii Mountain Yam has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

91%

100 kcal ▼

Macro Nutrients

Hawaii Mountain Yam

Energy100 kcal

3.45%

Raw 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

Fat0.15 g

0.15%

Raw Hawaii Mountain Yam has 0.14925373134328 g of Fat per 100 calories, which is 0.15% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.033 g

0.1%

Raw Hawaii Mountain Yam has 0.032835820895522 g of Saturated Fat per 100 calories, which is 0.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.01 g

0.65%

Raw Hawaii Mountain Yam has 0.01044776119403 g of Omega 3 per 100 calories, which is 0.65% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.057 g

0.33%

Raw Hawaii Mountain Yam has 0.056716417910448 g of Omega 6 per 100 calories, which is 0.33% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate24.3 g

18.7%

Raw Hawaii Mountain Yam has 24.328358208955 g of Carbohydrate per 100 calories, which is 18.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.46 g

0.64%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Hawaii Mountain Yam has 0.46268656716418 g of Sugars per 100 calories, which is 0.64% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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

Fiber3.73 g

9.8%

Raw Hawaii Mountain Yam has 3.7313432835821 g of Fiber per 100 calories, which is 9.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2 g

3.57%

Raw Hawaii Mountain Yam has 2 g of Protein per 100 calories, which is 3.57% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Hawaii Mountain Yam

Vitamin A

RAE, retinol activity equivalents

No information available

Vitamin B10.15 mg

12.7%

Thiamine

Raw Hawaii Mountain Yam has 0.15223880597015 mg of Vitamin B1 per 100 calories, which is 12.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.028 mg

2.2%

Riboflavin

Raw Hawaii Mountain Yam has 0.028358208955224 mg of Vitamin B2 per 100 calories, which is 2.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.72 mg

4.5%

Niacin, nicotinic acid, niacinamide

Raw Hawaii Mountain Yam has 0.71791044776119 mg of Vitamin B3 per 100 calories, which is 4.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.65 mg

13%

Pantothenic acid

Raw Hawaii Mountain Yam has 0.64626865671642 mg of Vitamin B5 per 100 calories, which is 13% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.27 mg

20.6%

Pyridoxine

Raw Hawaii Mountain Yam has 0.26716417910448 mg of Vitamin B6 per 100 calories, which is 20.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B921 μg

5.22%

Folates and Folic Acid

Raw Hawaii Mountain Yam has 20.89552238806 μg of Vitamin B9 per 100 calories, which is 5.22% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 C3.9 mg

4.3%

Ascorbic acid

Raw Hawaii Mountain Yam has 3.8805970149254 mg of Vitamin C per 100 calories, which is 4.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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 E0.31 mg

2.1%

Tocopherols and Tocotrienols

Raw Hawaii Mountain Yam has 0.3134328358209 mg of Vitamin E per 100 calories, which is 2.1% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.1 μg

1.74%

Phytomenadione or phylloquinone

Raw Hawaii Mountain Yam has 2.089552238806 μg of Vitamin K per 100 calories, which is 1.74% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Hawaii Mountain Yam

Calcium39 mg

3.9%

Raw Hawaii Mountain Yam has 38.805970149254 mg of Calcium per 100 calories, which is 3.9% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.16 mg

18.2%

Raw Hawaii Mountain Yam has 0.16417910447761 mg of Copper per 100 calories, which is 18.2% 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

Iron0.66 mg

8.2%

Raw Hawaii Mountain Yam has 0.65671641791045 mg of Iron per 100 calories, which is 8.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium18 mg

4.26%

Raw Hawaii Mountain Yam has 17.910447761194 mg of Magnesium per 100 calories, which is 4.26% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.36 mg

15.7%

Raw Hawaii Mountain Yam has 0.36119402985075 mg of Manganese per 100 calories, which is 15.7% 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

Phosphorus50.7 mg

7.25%

Raw Hawaii Mountain Yam has 50.746268656716 mg of Phosphorus per 100 calories, which is 7.25% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium624 mg

18.3%

Raw Hawaii Mountain Yam has 623.88059701493 mg of Potassium per 100 calories, which is 18.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.04 μg

1.9%

Raw Hawaii Mountain Yam has 1.044776119403 μg of Selenium per 100 calories, which is 1.9% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium19.4 mg

1.3%

Raw Hawaii Mountain Yam has 19.402985074627 mg of Sodium per 100 calories, which is 1.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.4 mg

3.66%

Raw Hawaii Mountain Yam has 0.40298507462687 mg of Zinc per 100 calories, which is 3.66% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water122 g

3.3%

Raw Hawaii Mountain Yam has 121.55223880597 g of Water per 100 calories, which is 3.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw Hawaii Mountain Yam:

100 calories 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 B3, Vitamin B9 and Vitamin C.
While 100 calories of product has trace amounts of Vitamin B2, Vitamin E and Vitamin K, it has no Vitamin B12 and Vitamin D.

Minerals in 100 calories of Raw Hawaii Mountain Yam:

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

Macronutrients in 100 calories of Raw Hawaii Mountain Yam:

100 calories 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.

Compare Raw Hawaii Mountain Yam with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 100 calories of Hawaii Mountain Yam

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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