Calorie content Hawaiian mountain yam, steamed, with salt. 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 value82 kCal1684 kCal4.9%6%2054 g
Proteins1.73 g76 g2.3%2.8%4393 g
Fats0.08 g56 g0.1%0.1%70000 g
Carbohydrates19.99 g219 g9.1%11.1%1096 g
Water77.14 g2273 g3.4%4.1%2947 g
Ash1.06 g~
Vitamin B1, thiamine0.086 mg1.5 mg5.7%7%1744 g
Vitamin B2, riboflavin0.014 mg1.8 mg0.8%1%12857 g
Vitamin B5, pantothenic0.48 mg5 mg9.6%11.7%1042 g
Vitamin B6, pyridoxine0.209 mg2 mg10.5%12.8%957 g
Vitamin B9, folate12 μg400 μg3%3.7%3333 g
Vitamin PP, NE0.13 mg20 mg0.7%0.9%15385 g
Potassium, K495 mg2500 mg19.8%24.1%505 g
Calcium, Ca8 mg1000 mg0.8%1%12500 g
Magnesium, Mg10 mg400 mg2.5%3%4000 g
Sodium, Na248 mg1300 mg19.1%23.3%524 g
Sulfur, S17.3 mg1000 mg1.7%2.1%5780 g
Phosphorus, P40 mg800 mg5%6.1%2000 g
Trace Elements
Iron, Fe0.43 mg18 mg2.4%2.9%4186 g
Manganese, Mn0.283 mg2 mg14.2%17.3%707 g
Copper, Cu129 μg1000 μg12.9%15.7%775 g
Selenium, Se0.9 μg55 μg1.6%2%6111 g
Zinc, Zn0.32 mg12 mg2.7%3.3%3750 g
Essential Amino Acids
Arginine *0.144 g~
valine0.07 g~
Histidine *0.038 g~
Isoleucine0.059 g~
leucine0.109 g~
lysine0.067 g~
methionine0.023 g~
threonine0.061 g~
tryptophan0.014 g~
phenylalanine0.08 g~
Replaceable amino acids
alanine0.071 g~
Aspartic acid0.175 g~
glycine0.06 g~
Glutamic acid0.205 g~
Proline0.061 g~
serine0.092 g~
tyrosine0.046 g~
Cysteine0.021 g~
Saturated fatty acids
Saturated fatty acids0.018 gmax 18.7 г
16: 0 Palmitic0.015 g~
18: 0 Stearin0.001 g~
Monounsaturated fatty acids0.003 gmin 16.8 г
18: 1 Olein (omega-9)0.003 g~
Polyunsaturated fatty acids0.036 gfrom 11.2 to 20.60.3%0.4%
18: 2 Linoleic0.03 g~
18: 3 Linolenic0.006 g~
Omega-3 fatty acids0.006 gfrom 0.9 to 3.70.7%0.9%
Omega-6 fatty acids0.03 gfrom 4.7 to 16.80.6%0.7%

The energy value is 82 kcal.

  • cup, cubes = 145 g (118.9 kCal)
Hawaiian mountain yam, steamed, with salt rich in vitamins and minerals such as: potassium – 19,8%, manganese – 14,2%, copper – 12,9%
  • 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 82 kcal, chemical composition, nutritional value, vitamins, minerals, how is it useful? Hawaiian mountain yam, steamed, with salt, calories, nutrients, useful properties Hawaiian mountain yam, steamed, with salt

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