Nutritional value and chemical composition.
The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie value | 82 kCal | 1684 kCal | 4.9% | 6% | 2054 g |
| Proteins | 1.73 g | 76 g | 2.3% | 2.8% | 4393 g |
| Fats | 0.08 g | 56 g | 0.1% | 0.1% | 70000 g |
| Carbohydrates | 19.99 g | 219 g | 9.1% | 11.1% | 1096 g |
| Water | 77.14 g | 2273 g | 3.4% | 4.1% | 2947 g |
| Ash | 1.06 g | ~ | |||
| Vitamins | |||||
| Vitamin B1, thiamine | 0.086 mg | 1.5 mg | 5.7% | 7% | 1744 g |
| Vitamin B2, riboflavin | 0.014 mg | 1.8 mg | 0.8% | 1% | 12857 g |
| Vitamin B5, pantothenic | 0.48 mg | 5 mg | 9.6% | 11.7% | 1042 g |
| Vitamin B6, pyridoxine | 0.209 mg | 2 mg | 10.5% | 12.8% | 957 g |
| Vitamin B9, folate | 12 μg | 400 μg | 3% | 3.7% | 3333 g |
| Vitamin PP, NE | 0.13 mg | 20 mg | 0.7% | 0.9% | 15385 g |
| Macronutrients | |||||
| Potassium, K | 495 mg | 2500 mg | 19.8% | 24.1% | 505 g |
| Calcium, Ca | 8 mg | 1000 mg | 0.8% | 1% | 12500 g |
| Magnesium, Mg | 10 mg | 400 mg | 2.5% | 3% | 4000 g |
| Sodium, Na | 248 mg | 1300 mg | 19.1% | 23.3% | 524 g |
| Sulfur, S | 17.3 mg | 1000 mg | 1.7% | 2.1% | 5780 g |
| Phosphorus, P | 40 mg | 800 mg | 5% | 6.1% | 2000 g |
| Trace Elements | |||||
| Iron, Fe | 0.43 mg | 18 mg | 2.4% | 2.9% | 4186 g |
| Manganese, Mn | 0.283 mg | 2 mg | 14.2% | 17.3% | 707 g |
| Copper, Cu | 129 μg | 1000 μg | 12.9% | 15.7% | 775 g |
| Selenium, Se | 0.9 μg | 55 μg | 1.6% | 2% | 6111 g |
| Zinc, Zn | 0.32 mg | 12 mg | 2.7% | 3.3% | 3750 g |
| Essential Amino Acids | |||||
| Arginine * | 0.144 g | ~ | |||
| valine | 0.07 g | ~ | |||
| Histidine * | 0.038 g | ~ | |||
| Isoleucine | 0.059 g | ~ | |||
| leucine | 0.109 g | ~ | |||
| lysine | 0.067 g | ~ | |||
| methionine | 0.023 g | ~ | |||
| threonine | 0.061 g | ~ | |||
| tryptophan | 0.014 g | ~ | |||
| phenylalanine | 0.08 g | ~ | |||
| Replaceable amino acids | |||||
| alanine | 0.071 g | ~ | |||
| Aspartic acid | 0.175 g | ~ | |||
| glycine | 0.06 g | ~ | |||
| Glutamic acid | 0.205 g | ~ | |||
| Proline | 0.061 g | ~ | |||
| serine | 0.092 g | ~ | |||
| tyrosine | 0.046 g | ~ | |||
| Cysteine | 0.021 g | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.018 g | max 18.7 г | |||
| 16: 0 Palmitic | 0.015 g | ~ | |||
| 18: 0 Stearin | 0.001 g | ~ | |||
| Monounsaturated fatty acids | 0.003 g | min 16.8 г | |||
| 18: 1 Olein (omega-9) | 0.003 g | ~ | |||
| Polyunsaturated fatty acids | 0.036 g | from 11.2 to 20.6 | 0.3% | 0.4% | |
| 18: 2 Linoleic | 0.03 g | ~ | |||
| 18: 3 Linolenic | 0.006 g | ~ | |||
| Omega-3 fatty acids | 0.006 g | from 0.9 to 3.7 | 0.7% | 0.9% | |
| Omega-6 fatty acids | 0.03 g | from 4.7 to 16.8 | 0.6% | 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