Nutrients, Calories, Benefits of Hawaiian Mountain Yam, Raw

Published on: 01/06/2022

Calories in Hawaiian Mountain Yam, Raw

Hawaiian Mountain Yam, Raw contains 67 kCal calories per 100g serving. The reference value of daily consumption of Hawaiian Mountain Yam, Raw for adults is 67 kCal.

The following foods have approximately equal amount of calories:

White Navy beans, sprouted (67kCal)
Green peas, canned, liquid-free contents (68kCal)
Peas green, canned, without salt, contents without liquid (69kCal)
Apple carrot drink. Canned food (68kCal)
Rosehip juice (67kCal)
Plum juice (68kCal)
Peach juice (68kCal)
Kissel from dried apples on 2-130 (66kCal)
Coffee substitute, cereal drink, powder made from whole milk (65kCal)
Breast-milk substitute, NESTLE, GOOD START ESSENTIALS SOY, with iron, ready to use (65kCal)

Carbohydrates in Hawaiian Mountain Yam, Raw

Hawaiian Mountain Yam, Raw have 13.8 g of carbohydrate per 100g serving, which is 9% of the daily value. Carbohydrates are a key source of energy for muscles to help you fuel, perform and recover. Carbohydrates are also important for optimal physical and mental performance. The reference value of daily consumption of Hawaiian Mountain Yam, Raw for adults is 13.8 g. 13.8 g of carbohydrates are equal to 55.2 kCal. A medium 5.3 oz skin-on potato contains 26 grams of carbohydrates. Many of today’s most popular fad diets recommend restricting all or specific carbohydrate-rich foods. This is unfortunate because carbohydrates have many important functions and eliminating them from the diet is neither necessary nor healthy.

Proteins in Hawaiian Mountain Yam, Raw

Hawaiian Mountain Yam, Raw contains 1.34 g proteins per 100g serving. A medium 5.3 oz skin on potato has 3 grams of protein. Protein is an important component of almost every cell and tissue in the body. Protein is made up of amino acids. There are 20 amino acids with biological significance; however, only nine are essential, meaning that our bodies cannot synthesize them and they must be obtained through food.

Fats in Hawaiian Mountain Yam, Raw

Hawaiian Mountain Yam, Raw contains 0.1 g fats per 100g serving. 0.1 g of fats are equal to 0.8 calories (kCal).

Vitamins and other nutrients in Hawaiian Mountain Yam, Raw

Nutrient	Content	Reference
Calories	67kCal	67kCal
Proteins	1.34g	1g
Fats	0.1g	0g
Carbohydrates	13.8g	14g
Dietary fiber	2.5g	3g
Water	81.44g	81g
Ash	0.82g	1g
Vitamin B1, thiamine	0.102mg	0mg
Vitamin B2, riboflavin	0.019mg	0mg
Vitamin B5, pantothenic	0.433mg	0mg
Vitamin B6, pyridoxine	0.179mg	0mg
Vitamin B9, folate	14mcg	14mcg
Vitamin C, ascorbic	2.6mg	3mg
Vitamin E, alpha tocopherol, TE	0.21mg	0mg
Vitamin K, phylloquinone	1.4mcg	1mcg
Vitamin PP, NE	0.481mg	0mg
Potassium, K	418mg	418mg
Calcium, Ca	26mg	26mg
Magnesium, Mg	12mg	12mg
Sodium, Na	13mg	13mg
Sera, S	13.4mg	13mg
Phosphorus, P	34mg	34mg
Iron, Fe	0.44mg	0mg
Manganese, Mn	0.242mg	0mg
Copper, Cu	110mcg	110mcg
Selenium, Se	0.7mcg	1mcg
Zinc, Zn	0.27mg	0mg
Mono- and disaccharides (sugars)	0.31g	0g
Arginine	0.112g	0g
Valin	0.054g	0g
Histidine	0.03g	0g
Isoleucine	0.045g	0g
Leucine	0.084g	0g
Lysine	0.052g	0g
Methionine	0.018g	0g
Threonine	0.047g	0g
Tryptophan	0.011g	0g
Phenylalanine	0.062g	0g
Alanine	0.055g	0g
Aspartic acid	0.136g	0g
Glycine	0.046g	0g
Glutamic acid	0.159g	0g
Proline	0.048g	0g
Serine	0.071g	0g
Tyrosine	0.035g	0g
Cysteine	0.016g	0g
Saturated fatty acids	0.022g	0g
16: 0 Palmitic	0.02g	0g
18: 0 Stearin	0.002g	0g
Monounsaturated fatty acids	0.004g	0g
18: 1 Olein (omega-9)	0.004g	0g
Polyunsaturated fatty acids	0.045g	0g
18: 2 Linoleum	0.038g	0g
18: 3 Linolenic	0.007g	0g
Omega-3 fatty acids	0.007g	0g
Omega-6 fatty acids	0.038g	0g

Nutrition Facts About Hawaiian Mountain Yam, Raw

How To Cook Hawaiian Pineapple Chicken - Recipe

Required products :

1 kg of chicken breast
3/4 tea cup teriyaki sauce
1 can of pineapple
1/3 tea cup soy sauce
1/4 tea cup brown sugar
1 clove garlic, minced
1/4 teaspoon black pepper

Method of preparation :

Cut in half and lightly thin the chicken breasts.
In a deep bowl, mix the teriyaki sauce with 1/2 teaspoon of pineapple juice, soy sauce, brown sugar, garlic and black pepper.
Stir well and arrange the chicken so that it is completely covered by the marinade. Refrigerate for about 2 hours or overnight.
Roast the chicken steaks in a grill pan over medium-high heat for about 6-8 minutes on each side. When they are ready, wrap them in aluminum foil and set them aside.
Grill the pineapple slices for 1-2 minutes on each side.
Meanwhile, heat the marinade in a small saucepan and cook for about 5 minutes after boiling. If you want the sauce to be thicker, leave the pan on the stove until you get the desired density.
Serve the chicken steaks on a bed of rice and vegetables, garnish with roasted pineapple and sprinkle with sauce. If desired, you can also add chopped cashews.

Enjoy your meal!

Teriyaki chicken bites
Teriyaki sauce - the original recipe
Chestnuts in bacon with teriyaki sauce
Tomato marinade for meat with pineapple and chili

How To Cook Hawaiian Burger - Recipe

Necessary products:

1 hamburger cake
1 can of canned pineapple
250 grams of minced beef
salt, pepper, cumin
1 onion
2 fine slices of bacon
toothpick
fresh lettuce leaves
2-3 slices of tomato
chili sauce to taste

Method of preparation:

Season the minced meat with salt, pepper, cumin and grated onion. Knead and shape the meatballs.
Cross the slices of bacon, put the minced meat in the middle and the pineapple slice on top.

Wrap with the ends of the bacon and attach them with a toothpick. Bake at 170 degrees until done.

Cut the loaves in half. On top of the first part put chili sauce to taste, fresh salad, tomatoes and add the burger. Cover with the second half, place on a plate and serve.

Enjoy your meal!

Classic hamburger sauce
Vegetable hamburger with eggplant and sweet potatoes
Juicy burgers in bacon in the oven
Potato burger with chicken

How To Cook Hawaiian Pizza - Recipe

Necessary products:

For the dough:

250 ml of water

450 g flour

1 tbsp olive oil

1 1/2 tsp Sol

1 tsp sugar

1 teaspoon dry yeast (fast-acting - which is added immediately to the flour)

For the stuffing:

400 g of ham

300 g canned pineapple

250 grams of cheese (best to use mozzarella)

3 cloves garlic

For the sauce:

6 sec. l. ketchup

2 sec. l. mayonnaise

dried oregano and basil

1 tsp ground black pepper

Method of preparation :

Stuffing : Dice the pineapple and ham.

The sauce is made by mixing all the ingredients.

Dough : Mix the products, knead the dough, cover it with a towel and refrigerate for 50-60 minutes. Then divide it into 2 parts - you will get 2 pizzas. Roll out the dough, it should not be too thick. Spread it in a pan and spread with 3 tbsp sauce. Put it in the oven for 8-10 minutes at 180 degrees. Then remove, re-spread with sauce and distribute the filling. Sprinkle with garlic and grated cheese. Place in the oven for another 10 minutes at the same temperature. Cut and serve!

Enjoy your meal!