Nutrients in 100 grams of Hawaii Mountain Yam

Raw Hawaii Mountain Yam (Dioscorea pentaphylla).

Macros Ratio

Protein Fat Carbs

91%

100 g ▼

Macro Nutrients

Hawaii Mountain Yam

Energy67 kcal

2.3%

Raw Hawaii Mountain Yam has 67 kcal of Energy per 100 grams, which is 2.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.1 g

0.1%

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

Saturated Fat0.022 g

0.069%

Raw Hawaii Mountain Yam has 0.022 g of Saturated Fat per 100 grams, which is 0.069% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.007 g

0.44%

Raw Hawaii Mountain Yam has 0.007 g of Omega 3 per 100 grams, which is 0.44% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.038 g

0.22%

Raw Hawaii Mountain Yam has 0.038 g of Omega 6 per 100 grams, which is 0.22% 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 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate16.3 g

12.5%

Raw Hawaii Mountain Yam has 16.3 g of Carbohydrate per 100 grams, which is 12.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.31 g

0.43%

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

Raw Hawaii Mountain Yam has 0.31 g of Sugars per 100 grams, which is 0.43% 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

Fiber2.5 g

6.58%

Raw Hawaii Mountain Yam has 2.5 g of Fiber per 100 grams, which is 6.58% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.34 g

2.4%

Raw Hawaii Mountain Yam has 1.34 g of Protein per 100 grams, which is 2.4% 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 B10.1 mg

8.5%

Thiamine

Raw Hawaii Mountain Yam has 0.102 mg of Vitamin B1 per 100 grams, which is 8.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.019 mg

1.46%

Riboflavin

Raw Hawaii Mountain Yam has 0.019 mg of Vitamin B2 per 100 grams, which is 1.46% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.48 mg

Niacin, nicotinic acid, niacinamide

Raw Hawaii Mountain Yam has 0.481 mg of Vitamin B3 per 100 grams, which is 3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.43 mg

8.66%

Pantothenic acid

Raw Hawaii Mountain Yam has 0.433 mg of Vitamin B5 per 100 grams, which is 8.66% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.18 mg

13.8%

Pyridoxine

Raw Hawaii Mountain Yam has 0.179 mg of Vitamin B6 per 100 grams, which is 13.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B914 μg

3.5%

Folates and Folic Acid

Raw Hawaii Mountain Yam has 14 μg of Vitamin B9 per 100 grams, which is 3.5% 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 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C2.6 mg

2.9%

Ascorbic acid

Raw Hawaii Mountain Yam has 2.6 mg of Vitamin C per 100 grams, which is 2.9% 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 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.21 mg

1.4%

Tocopherols and Tocotrienols

Raw Hawaii Mountain Yam has 0.21 mg of Vitamin E per 100 grams, which is 1.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.4 μg

1.17%

Phytomenadione or phylloquinone

Raw Hawaii Mountain Yam has 1.4 μg of Vitamin K per 100 grams, which is 1.17% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Hawaii Mountain Yam

Calcium26 mg

2.6%

Raw Hawaii Mountain Yam has 26 mg of Calcium per 100 grams, which is 2.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.11 mg

12.2%

Raw Hawaii Mountain Yam has 0.11 mg of Copper per 100 grams, which is 12.2% 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

Iron0.44 mg

5.5%

Raw Hawaii Mountain Yam has 0.44 mg of Iron per 100 grams, which is 5.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium12 mg

2.86%

Raw Hawaii Mountain Yam has 12 mg of Magnesium per 100 grams, which is 2.86% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.24 mg

10.5%

Raw Hawaii Mountain Yam has 0.242 mg of Manganese per 100 grams, which is 10.5% 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

Phosphorus34 mg

4.86%

Raw Hawaii Mountain Yam has 34 mg of Phosphorus per 100 grams, which is 4.86% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium418 mg

12.3%

Raw Hawaii Mountain Yam has 418 mg of Potassium per 100 grams, which is 12.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.7 μg

1.27%

Raw Hawaii Mountain Yam has 0.7 μg of Selenium per 100 grams, which is 1.27% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium13 mg

0.87%

Raw Hawaii Mountain Yam has 13 mg of Sodium per 100 grams, which is 0.87% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.27 mg

2.45%

Raw Hawaii Mountain Yam has 0.27 mg of Zinc per 100 grams, which is 2.45% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water81.4 g

2.2%

Raw Hawaii Mountain Yam has 81.44 g of Water per 100 grams, which is 2.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw Hawaii Mountain Yam:

100 grams of Hawaii Mountain Yam has a good amount of Vitamin B1, Vitamin B5 and Vitamin B6.
It has some Vitamin B3, Vitamin B9 and Vitamin C.
While 100 grams of product has trace amounts of Vitamin B2, Vitamin E and Vitamin K, it has no Vitamin B12 and Vitamin D.

Minerals in 100 grams of Raw Hawaii Mountain Yam:

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

Macronutrients in 100 grams of Raw Hawaii Mountain Yam:

100 grams of Hawaii Mountain Yam has a good amount of Carbohydrate.
It has some Fiber.
While 100 grams of product has trace amounts of 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 grams of Hawaii Mountain Yam

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Hawaii Mountain Yam with: