Iron in Mountain yam, hawaii, cooked, steamed, without salt

0.4 mg

5% of the RDA for adult men (8 mg) , 2% of the RDA for adult women (18 mg) · UL: 45 mg

Also high in Potassium > 91% Manganese > 71% Copper > 67% Full food profile

All tracked nutrients in this food

Nutrient Per 100g Percentile
Macronutrients
Carbohydrate 20.0 g
> 56%
Vitamins
Vitamin B6 0.2 mg
> 57%
Pantothenic Acid (B5) 0.5 mg
> 52%
Thiamine (B1) 0.1 mg
> 52%
Folate 12.0 µg
> 50%
Minerals
Potassium 495.0 mg
> 91%
Manganese 0.3 mg
> 71%
Copper 0.1 mg
> 67%

Top sources of Iron

Spices, thyme, dried 123.6 mg Spices, basil, dried 89.8 mg Spearmint, dried 87.5 mg Spices, marjoram, dried 82.7 mg Whale, beluga, meat, dried (Alaska Native) 72.3 mg Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes 67.7 mg Babyfood, cereal, oatmeal, with honey, dry 67.2 mg Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry 66.4 mg Spices, cumin seed 66.4 mg Babyfood, cereal, oatmeal, dry fortified 64.1 mg
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Iron in foods Mountain yam, hawaii, cooked, steamed, without salt Per 100g · USDA FoodData Central