Mountain yam, hawaii, cooked, steamed, without salt Nutrition Facts

100 grams of Mountain yam, hawaii, cooked, steamed, without salt contain 20 grams of carbohydrates, is fiber-free, 1.73 grams of protein, 12 milligrams of sodium, and 77.14 grams of water

Mountain yam, hawaii, cooked, steamed, without salt have 0 milligrams of Cholesterol and 0.08 grams of fat.

100 grams of Mountain yam, hawaii, cooked, steamed, without salt contain 82 calories, the 4% of your total daily needs.

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, without salt

Energy

82 kcal

We need an average of 2,000 calories per day. 100 grams of Mountain yam, hawaii, cooked, steamed, without salt have 82 calories, the 4% of your total daily calorie needs.

Carbohydrates

20 gr

100 grams of Mountain yam, hawaii, cooked, steamed, without salt contain the 7% of your total daily needs: 20 grams of carbohydrates.

Sugars

0 mg

Mountain yam, hawaii, cooked, steamed, without salt is sugar-free

Dietary fiber

0 g

Mountain yam, hawaii, cooked, steamed, without salt is fiber-free

Sodium

12 mg

100 grams of Mountain yam, hawaii, cooked, steamed, without salt contain the 1% of your total daily needs: 12 milligrams of Sodium.

Water

77.14 g

100 grams of Mountain yam, hawaii, cooked, steamed, without 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, without salt contain the 3% of your total daily needs: 1.73 grams of protein.
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How many vitamins in Mountain yam, hawaii, cooked, steamed, without salt

Your body needs vitamins in adequate intake to work properly. Nevertheless How many Vitamins in can I find in this food? Discover here the amounts present in each of the listed vitamins and useful facts about them.

The essential vitamins present in Mountain yam, hawaii, cooked, steamed, without 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, without 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

Vitamin B2, also called riboflavin, is one of 8 B vitamins. Riboflavin helps to the maintenance of normal red blood cells, vision, skin and mucous membranes. Also plays an important role in normal metabolism of iron in the body, the energy-yielding metabolism and nervous system. 100 grams of Mountain yam, hawaii, cooked, steamed, without salt contains 0.01 milligrams of Vitamin B-2, that’s the 1% of the daily recommended value for an adult.

Vitamin B-3

0.13 mg

Vitamin B3 (nicotinic acid) improve circulation and can be used to lower elevated LDL cholesterol and triglyceride levels in the blood and to increase HDL -good cholesterol- levels. 100 grams of Mountain yam, hawaii, cooked, steamed, without salt contains 0.13 milligrams of Vitamin B-3, that’s the 1% of the daily recommended value for an adult.

Vitamin B-5

0.48 mg

Health Benefits of Vitamin B5 include cholesterol and triglycerides reduction in the blood, the acceleration of wound healing -especially following surgery- and help with symptoms of rheumatoid arthritis. 0.48 milligrams of Vitamin B5 can be found on every 100 grams of Mountain yam, hawaii, cooked, steamed, without salt, the 5% of the total daily recommended Vitamin B-5 intake.

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, without 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, without salt

Minerals are inorganic substances required in small amounts by the body for a variety of different functions. Your body needs larger amounts of some minerals, such as calcium, to grow and stay healthy. Other minerals like copper or iodine are called trace minerals because you only need very small amounts of them each day.

Potassium (495 mg), Phosphorus (40 mg) and Sodium (12 mg) are some of the minerals present in Mountain yam, hawaii, cooked, steamed, without salt.


Calcium

8 mg

Calcium not only is known for Strengthen bones, teeth, the heart. It is also considered a very important mineral in human metabolism, making up about 2% of an adult human’s body weight. 8 milligrams of calcium can be found on every 100 grams of Mountain yam, hawaii, cooked, steamed, without salt, the 1% of the total daily recommended calcium intake.

Iron

0.43 mg

Iron is an abundant element on earth and is a biologically essential component of every living organism which play an important role in processes that continuously take place on a molecular level, especially in the hemoglobin creation, a part of blood cells. In 100 grams of Mountain yam, hawaii, cooked, steamed, without salt, you can find 0.43 milligrams of iron. It provides the 2% of the daily recommended value for the average adult.

Potassium

495 mg

The Potassium plays roles at both the cellular and electrical level. This Mineral is an essential element for the activation of an important enzyme in carbohydrate metabolism. In 100 grams of Mountain yam, hawaii, cooked, steamed, without salt, you can find 495 milligrams of potassium. It provides the 11% of the daily recommended value for the average adult.

Magnesium

10 mg

Magnesium is a vital mineral that has been shown to positively impact in energy production, healthy immune system regulation, and muscle function. It also helps in the production of protein and blood glucose levels regulation. 100 grams of Mountain yam, hawaii, cooked, steamed, without salt contains 10 milligrams of magnesium, that’s the 3% of the daily recommended value for one person.

Phosphorus

40 mg

Phosphorus have good relationship with calcium in bones building process -providing strength to bones and teeth-. Your body needs the right amount of both to be strongest. However the most important thing is balance between the two elements. 100 grams of Mountain yam, hawaii, cooked, steamed, without salt contains 40 milligrams of phosphorus, that’s the 4% of the daily recommended value for one person.

Sodium

12 mg

Sodium works in close association with chlorine and potassium to ensure a proper fluid and electrolyte or pH balance in our body. Sodium also plays a special role helping in the nerve transmissions, muscle contractions and hydration. In 100 grams of Mountain yam, hawaii, cooked, steamed, without salt, you can find 12 milligrams of sodium. It provides the 1% of the daily recommended value for the average adult.

Zinc

0.32 mg

Zinc is involved in the production of at least 300 enzymes which provides a host of benefits. Low levels of zinc in the body can induce measureable reductions in the activity of the immune system. 0.32 milligrams of zinc can be found on every 100 grams of Mountain yam, hawaii, cooked, steamed, without salt, the 2% of the total daily recommended zinc intake.

Copper

0.12 mg

Copper is required to manufacture collagen, a major structural protein in the body. It is central to building strong tissue, maintaining blood volume, and producing energy in your cells. In 100 grams of Mountain yam, hawaii, cooked, steamed, without salt, you can find 0.12 milligrams of copper. It provides the 6% of the daily recommended value for the average adult.

Manganese

0.28 mg

Some of the health benefits of Manganese mineral include the formation of connective tissues, proper functioning of the thyroid gland and sex hormones, regulation of blood sugar level, absorption of calcium, and assistance in fats and carbohydrates metabolic activities. 100 grams of Mountain yam, hawaii, cooked, steamed, without salt contains 0.28 milligrams of manganese, that’s the 14% of the daily recommended value for an adult.

Selenium

0.9 µg

Selenium is found naturally in many foods. According to studies, these enzymes play a key role in the thyroid and immune functions. It also helps to regulate female fertility and protect from antiviral effects. 100 grams of Mountain yam, hawaii, cooked, steamed, without salt contains 0.9 micrograms of selenium, that’s the 1% of the daily recommended value for an adult.
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Calories in Mountain yam, hawaii, cooked, steamed, without salt

We need an average of 2,000 calories per day to maintain body functions. 100 grams of Mountain yam, hawaii, cooked, steamed, without salt have 82 calories, the 4% of your total daily calorie needs.

Calories

82 Kcal

Estimated amounts of calories needed to maintain energy balance for various gender and age groups at three different levels of physical activity.
An active men aged 18 to 26 years needs between 3,000 and 3,200 calories daily, while moderately active men need 2,000 calories and very active men need between 3,000 and 3,200.

Fats and Cholesterol

Total Fat

0.08 g

100 grams of Mountain yam, hawaii, cooked, steamed, without salt have 0.08 gr of total fat, the 0% of your total daily needs.
An average adult needs 65 grams of total fat per day. 65 grams fat equals to the 30% of calories consumed by humans and represents the estimated daily needed for a 133-lb. person to maintain her or his weight. For a 167-lb. person the estimated daily needed are 80 grams 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

According to the American Heart Association, a diet high in saturated fat can dramatically raise your cholesterol, increasing your risk of heart disease. We recommend limiting your daily saturated fat intake to less than 13 grams.

Saturated Fat

0.01 g

100 grams of Mountain yam, hawaii, cooked, steamed, without salt contain 0.01 grams of saturated fat, the 0% of your total daily needs.

Monounsaturated fatty acids

0.003 g

Polyunsaturated fatty acids

0.03 g

Data Facts Table of Mountain yam, hawaii, cooked, steamed, without salt

  per 100gr Daily value
NUTRIENTS
Energy 82 kcal 4 %
Total fat 0.08 g 0 %
Carbohydrates 20 gr 7 %
Cholesterol 0 mg 0 %
Sodium 12 mg 1 %
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 12 mg 1 %
Zinc 0.32 mg 2 %
Copper 0.12 mg 6 %
Fluorine - -
Manganese 0.28 mg 14 %
Selenium 0.9 µg 1 %