Mountain yam, hawaii, cooked, steamed, with salt Nutrition Facts

100 grams of Mountain yam, hawaii, cooked, steamed, with salt contain 82 calories, the 4% of your total daily needs.

100 grams of Mountain yam, hawaii, cooked, steamed, with salt contain 19.99 grams of carbohydrates, is fiber-free, 1.73 grams of protein, 248 milligrams of sodium, and 77.14 grams of water

Mountain yam, hawaii, cooked, steamed, with salt have 0 milligrams of Cholesterol and 0.08 grams of fat.

It also contains some important vitamins you can see below: Vitamin B-9 (12 mg), Vitamin B-5 (0.48 mg) or Vitamin B-3 (0.13 mg).

Nutrients in Mountain yam, hawaii, cooked, steamed, with salt

Energy

82 kcal

An average adult needs 2,000 calories per day, so you may have 82 calories from 100 grams of Mountain yam, hawaii, cooked, steamed, with salt, the 4% of your total daily needs.

Carbohydrates

19.99 gr

100 grams of Mountain yam, hawaii, cooked, steamed, with salt contain 19.99 grams of carbohydrates, the 7% of your total daily needs.

Sugars

0 mg

Mountain yam, hawaii, cooked, steamed, with salt is sugar-free

Dietary fiber

0 g

Mountain yam, hawaii, cooked, steamed, with salt is fiber-free

Sodium

248 mg

100 grams of Mountain yam, hawaii, cooked, steamed, with salt contain 248 milligrams of Sodium, the 17% of your total daily needs.

Water

77.14 g

100 grams of Mountain yam, hawaii, cooked, steamed, with salt contain 77.14 grams of water, the 77.1% of the total weight.

Protein

1.73 g

100 grams of Mountain yam, hawaii, cooked, steamed, with salt contain 1.73 grams of protein, the 3% of your total daily needs.
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How many vitamins in Mountain yam, hawaii, cooked, steamed, with salt

Numerous studies have shown the health benefits and effectiveness of vitamins in the diet. It's really important to know what vitamins, from what sources and in what doses are the best to keep your immune health in top shape.

Some of the vitamins found in Mountain yam, hawaii, cooked, steamed, with salt are: Vitamin B-9 (12 mg), Vitamin B-5 (0.48 mg) and Vitamin B-3 (0.13 mg).

Vitamin B-1

0.08 mg

Vitamin B1 is one of the eight water-soluble B vitamins. it plays an essential role in the production of energy from food, the conduction of nerve impulses and synthesis of nucleic acids. 100 grams of Mountain yam, hawaii, cooked, steamed, with salt contains 0.08 milligrams of Vitamin B-1, that’s the 5% of the daily recommended value for an adult.

Vitamin B-2

0.01 mg

The main functions of vitamin B2 (riboflavin) are connected to its role as a helper the body to convert vitamin B6 and vitamin B9 into active forms, neutralize ‘free radicals’ that can damage cells and produce energy converting food into glucose. In 100 grams of Mountain yam, hawaii, cooked, steamed, with salt, you can find 0.01 milligrams of Vitamin B-2. It provides the 1% of the daily recommended value for the average adult.

Vitamin B-3

0.13 mg

Vitamin B3 is one of the water-soluble B vitamins. It is also known as niacin (nicotinic acid) and plays an important role in the disease risk reduction of diseases like Cancer and Diabetes. In 100 grams of Mountain yam, hawaii, cooked, steamed, with salt, you can find 0.13 milligrams of Vitamin B-3. It provides the 1% of the daily recommended value for the average adult.

Vitamin B-5

0.48 mg

Vitamin B5 is known as pantothenic, is really nice strengthening the immune system, enhance the level of hemoglobin in the human body and assists the liver in metabolizing toxic substances. 100 grams of Mountain yam, hawaii, cooked, steamed, with salt contains 0.48 milligrams of Vitamin B-5, that’s the 5% of the daily recommended value for an adult.

Vitamin B-9

12 µg

Folic acid (Vitamin B9) is essential for the proper functioning of the body and healthy living. It plays an important role in maintaining healthy digestive system, hair, skin, kidneys and eyes. 100 grams of Mountain yam, hawaii, cooked, steamed, with salt contains 12 micrograms of Vitamin B-9, that’s the 3% of the daily recommended value for an adult.
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Minerals in Mountain yam, hawaii, cooked, steamed, with salt

Minerals are essential nutrients that are needed in small amounts to keep you healthy. Keep in mind that your body does not make minerals.Find here minerals needed to perform other nutrients their functions in your body.

Some of the minerals found in Mountain yam, hawaii, cooked, steamed, with salt are: Potassium (495 mg), Sodium (248 mg) and Phosphorus (40 mg).


Calcium

8 mg

Calcium phosphate is the main component of bone. The average human contains about 1 kilogram of calcium. This is the reason why Calcium is essential to all living things, particularly for the growth of healthy teeth and bones. 100 grams of Mountain yam, hawaii, cooked, steamed, with salt contains 8 milligrams of calcium, that’s the 1% of the daily recommended value for an adult.

Iron

0.43 mg

Iron plays a vital role in the conversion of blood sugar to energy, red blood cells production, transportation of oxygen around your body, and production of enzymes -which play a vital role in the production of new cells, amino acids, hormones and neurotransmitters-. 0.43 milligrams of iron can be found on every 100 grams of Mountain yam, hawaii, cooked, steamed, with salt, the 2% of the total daily recommended iron intake.

Potassium

495 mg

Potassium is a very significant body mineral, important for your body's electrolyte functions and essential element to maintain a healthy blood pressure. The right potassium intake can prevent hypertension. 100 grams of Mountain yam, hawaii, cooked, steamed, with salt contains 495 milligrams of potassium, that’s the 11% of the daily recommended value for one person.

Magnesium

10 mg

Magnesium play a vital role in more than 300 biochemical reactions in the body. Its needed for maintain normal nerve and muscle function, regulate blood glucose levels or maintain healthy immune system. 10 milligrams of magnesium can be found on every 100 grams of Mountain yam, hawaii, cooked, steamed, with salt, the 3% of the total daily recommended magnesium intake.

Phosphorus

40 mg

Phosphorus is commonly found in the body as phosphate. It is an essential mineral primarily used for growth and repair of body cells and tissues. Also facilitates a protein formation, hormonal balance, and effective digestion in the human body. In 100 grams of Mountain yam, hawaii, cooked, steamed, with salt, you can find 40 milligrams of phosphorus. It provides the 4% of the daily recommended value for the average adult.

Sodium

248 mg

Sodium is a mineral that occurs naturally in many foods. It has two primary beneficial effects: control blood volume and blood pressure, and it allows the properly working of muscles and nerves. 248 milligrams of sodium can be found on every 100 grams of Mountain yam, hawaii, cooked, steamed, with salt, the 17% of the total daily recommended sodium intake.

Zinc

0.32 mg

Zinc Mineral plays a vital role helping to boost the immune system and promote healing. Low levels of Zinc in the body can cause diabetes and sickle cell disease (HIV). In 100 grams of Mountain yam, hawaii, cooked, steamed, with salt, you can find 0.32 milligrams of zinc. It provides the 2% of the daily recommended value for the average adult.

Copper

0.12 mg

The use of copper dates back to ancient times. This mineral is vital for building tissue, producing energy in cells and maintaining blood volume. 100 grams of Mountain yam, hawaii, cooked, steamed, with salt contains 0.12 milligrams of copper, that’s the 6% of the daily recommended value for a person.

Manganese

0.28 mg

Manganese is a mineral naturally occurring in your body in very small amounts . It is a powerful antioxidant that neutralizes the Free Radicals damaging particles in the human body. In 100 grams of Mountain yam, hawaii, cooked, steamed, with salt, you can find 0.28 milligrams of manganese. It provides the 14% of the daily recommended value for the average adult.

Selenium

0.9 µg

Selenium is an extremely vital mineral for the human body as it increases protection from damage caused by free radicals. Consuming naturally occurring selenium has positive impact on the immune system. 0.9 micrograms of selenium can be found on every 100 grams of Mountain yam, hawaii, cooked, steamed, with salt, the 1% of the total daily recommended selenium intake.
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Calories in Mountain yam, hawaii, cooked, steamed, with salt

An average adult needs 2,000 calories per day to maintain bodily functions, so you may have the 4% of your total daily needs from 100 grams of Mountain yam, hawaii, cooked, steamed, with salt (82 calories / 100 grams).

Calories

82 Kcal

There are various gender and age groups to calculate the average Kcal intake per day.
A Moderately Active men aged 15 to 45 years needs between 2,600 and 2,800 calories daily, while men aged 46 to 65 need 2,400 calories and aged 66 to 76+ need between 2,000 and 2,200.

Fats and Cholesterol

Total Fat

0.08 g

100 grams of Mountain yam, hawaii, cooked, steamed, with salt contain the 0% of your total daily needs: 0.08 grams of total fat.
The estimated daily calories needed for a 133-lb. person to maintain her or his weight are 2000 calories/day. Considering Humans Convert 30% of total calories to grams of fat, the resulting 600 calories are the equivalent to 65 grams of fat.

Cholesterol

0 mg

Limit your average daily cholesterol intake to 300 milligrams per day, or less than 200 mg per day if you are at a high risk of cardiovascular disease.

Saturated Fat

The AHA (American Heart Association) recommends limiting your daily saturated fat intake to less than 130 milligrams.

Saturated Fat

0.01 g

100 grams of Mountain yam, hawaii, cooked, steamed, with salt contain the0 of your total daily needs saturated fat, exactly 0.01 grams.

Monounsaturated fatty acids

0.003 g

Polyunsaturated fatty acids

0.03 g

Data Facts Table of Mountain yam, hawaii, cooked, steamed, with salt

  per 100gr Daily value
NUTRIENTS
Energy 82 kcal 4 %
Total fat 0.08 g 0 %
Carbohydrates 19.99 gr 7 %
Cholesterol 0 mg 0 %
Sodium 248 mg 17 %
Water 77.14 mg 77.1 %
Protein 1.73 g 3 %
VITAMINS
Vitamin A - -
Vitamin B-6 - -
Vitamin B-12 - -
Vitamin C - -
Vitamin D - -
Vitamin E - -
Vitamin K - -
Vitamin B-1 0.08 µg 5 %
Vitamin B-2 0.01 mg 1 %
Vitamin B-3 0.13 mg 1 %
Vitamin B-5 0.48 mg 5 %
Vitamin B-9 12 mg 3 %
MINERALS
Calcium 8 mg 1 %
Iron 0.43 mg 2 %
Potassium 495 mg 11 %
Phosphorus 40 mg 4 %
Sodium 248 mg 17 %
Zinc 0.32 mg 2 %
Copper 0.12 mg 6 %
Fluorine - -
Manganese 0.28 mg 14 %
Selenium 0.9 µg 1 %