Calorie content Hawaiian mountain yam, raw. Chemical composition and nutritional value.

Nutritional value and chemical composition.

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
NutrientQuantityNorm**% of the norm in 100 g% of the norm in 100 kcal100% normal
Calorie value67 kCal1684 kCal4%6%2513 g
Proteins1.34 g76 g1.8%2.7%5672 g
Fats0.1 g56 g0.2%0.3%56000 g
Carbohydrates13.8 g219 g6.3%9.4%1587 g
Alimentary fiber2.5 g20 g12.5%18.7%800 g
Water81.44 g2273 g3.6%5.4%2791 g
Ash0.82 g~
Vitamin B1, thiamine0.102 mg1.5 mg6.8%10.1%1471 g
Vitamin B2, riboflavin0.019 mg1.8 mg1.1%1.6%9474 g
Vitamin B5, pantothenic0.433 mg5 mg8.7%13%1155 g
Vitamin B6, pyridoxine0.179 mg2 mg9%13.4%1117 g
Vitamin B9, folate14 μg400 μg3.5%5.2%2857 g
Vitamin C, ascorbic2.6 mg90 mg2.9%4.3%3462 g
Vitamin E, alpha tocopherol, TE0.21 mg15 mg1.4%2.1%7143 g
Vitamin K, phylloquinone1.4 μg120 μg1.2%1.8%8571 g
Vitamin PP, NE0.481 mg20 mg2.4%3.6%4158 g
Potassium, K418 mg2500 mg16.7%24.9%598 g
Calcium, Ca26 mg1000 mg2.6%3.9%3846 g
Magnesium, Mg12 mg400 mg3%4.5%3333 g
Sodium, Na13 mg1300 mg1%1.5%10000 g
Sulfur, S13.4 mg1000 mg1.3%1.9%7463 g
Phosphorus, P34 mg800 mg4.3%6.4%2353 g
Trace Elements
Iron, Fe0.44 mg18 mg2.4%3.6%4091 g
Manganese, Mn0.242 mg2 mg12.1%18.1%826 g
Copper, Cu110 μg1000 μg11%16.4%909 g
Selenium, Se0.7 μg55 μg1.3%1.9%7857 g
Zinc, Zn0.27 mg12 mg2.3%3.4%4444 g
Digestible carbohydrates
Mono- and disaccharides (sugars)0.31 gmax 100 г
Essential Amino Acids
Arginine *0.112 g~
valine0.054 g~
Histidine *0.03 g~
Isoleucine0.045 g~
leucine0.084 g~
lysine0.052 g~
methionine0.018 g~
threonine0.047 g~
tryptophan0.011 g~
phenylalanine0.062 g~
Replaceable amino acids
alanine0.055 g~
Aspartic acid0.136 g~
glycine0.046 g~
Glutamic acid0.159 g~
Proline0.048 g~
serine0.071 g~
tyrosine0.035 g~
Cysteine0.016 g~
Saturated fatty acids
Saturated fatty acids0.022 gmax 18.7 г
16: 0 Palmitic0.02 g~
18: 0 Stearin0.002 g~
Monounsaturated fatty acids0.004 gmin 16.8 г
18: 1 Olein (omega-9)0.004 g~
Polyunsaturated fatty acids0.045 gfrom 11.2 to 20.60.4%0.6%
18: 2 Linoleic0.038 g~
18: 3 Linolenic0.007 g~
Omega-3 fatty acids0.007 gfrom 0.9 to 3.70.8%1.2%
Omega-6 fatty acids0.038 gfrom 4.7 to 16.80.8%1.2%

The energy value is 67 kcal.

  • 0,5 cup, cubes = 68 g (45.6 kCal)
  • = 420 g (281.4 kCal)
Hawaiian mountain yam, raw rich in vitamins and minerals such as: potassium – 16,7%, manganese – 12,1%, copper – 11%
  • potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
  • Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; essential for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by a slowdown in growth, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
  • Copper is a part of enzymes with redox activity and involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing the tissues of the human body with oxygen. The deficiency is manifested by disorders in the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
Tags: calorie content 67 kcal, chemical composition, nutritional value, vitamins, minerals, what is useful Hawaiian mountain yam, raw, calories, nutrients, useful properties Hawaiian mountain yam, raw

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