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Nutritional Info: Mountain yam, hawaii, raw

The USDA reference number for this food is: 11258
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
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Nutritional Data for Mountain yam, hawaii, raw

Nutrition Facts

Serving Size: 0.500 cup, cubes (68g or 2.4 oz)
 

Amount Per Serving

 

Calories

46
Calories from Fat 1
 

% Daily Value*

 

Total Fat

0g
0%
 
Saturated Fat 0g0%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

9mg
0%
 

Total Carbohydrate

11g
4%
 
Dietary Fiber 0g~
 
Sugars 0g
 

Protein

1g
 
Vitamin A0% · Vitamin C0%
 
Calcium2% · Iron2%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Contents

Stuffed Yam
Stuffed Yam

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Standard measures for this food:

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Calories

Calories

Serving Size: 0.500 cup, cubes (68g or 2.4 oz)
kcal*kjoules*RDI%
 
Total Calories46 kcal191 kJ2%
 
from Carbs42.6 kcal178.19 kJ
 
from Fat0.6 kcal2.38 kJ
 
from Protein2.5 kcal10.6 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 68 grams of Mountain yam, hawaii, raw


Vitamin Content

Vitamin Content

Serving Size: 0.500 cup, cubes (68g or 2.4 oz)
AmountRDI%
 
Vitamin A 0 IU 0%
 
Vitamin B6 0.12172 mg 6%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added ~
 
Vitamin C 1.768 mg 0%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) ~
 
Vitamin E, Added ~
 
Vitamin K ~
 
Thiamin 0.06936 mg 5%
 
Riboflavin 0.01292 mg 1%
 
Niacin 0.32708 mg 2%
 
Pantothenic Acid 0.29444 mg 3%
 
Folate 9.52 mcg 2%
 
Folate, Food 9.52 mcg 2%
 
Folate, DFE 9.52 mcg DFE 2%
 
Choline ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 68g (2.4 oz) of Mountain yam, hawaii, raw contains. Vitamin RDI for 68 grams of Mountain yam, hawaii, raw


Mineral Content

Mineral Content

Serving Size: 0.500 cup, cubes (68g or 2.4 oz)
AmountRDI%
 
Calcium 17.68 mg 2%
 
Iron 0.2992 mg 2%
 
Magnesium 8.16 mg 2%
 
Phosphorus 23.12 mg 2%
 
Potassium 284.24 mg 6%
 
Sodium 8.84 mg 0%
 
Zinc 0.1836 mg 1%
 
Copper 0.0748 mg 4%
 
Manganese 0.16456 mg 8%
 
Selenium 0.476 mcg 1%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 68g (2.4 oz) of Mountain yam, hawaii, raw contains. Mineral RDI for 68 grams of Mountain yam, hawaii, raw


Protein and Amino Acids

Protein & Aminos

Serving Size: 0.500 cup, cubes (68g or 2.4 oz)
AmountRDI%*
 
Protein0.9112g2%
 

Essential Aminos

 
Histidine0.0204 g3%
 
Isoleucine0.0306 g2%
 
Leucine0.05712 g2%
 
Lysine0.03536 g2%
 
Methionine0.01224 g
 
Phenylalanine0.04216 g
 
Threonine0.03196 g3%
 
Tryptophan0.00748 g3%
 
Valine0.03672 g2%
 

Non-essential Aminos

 
Arginine0.07616 g
 
Alanine0.0374 g
 
Aspartate0.09248 g
 
Cystine0.01088 g
 
Glutamate0.10812 g
 
Glycine0.03128 g
 
Hydroxyproline
 
Proline0.03264 g
 
Serine0.04828 g
 
Tyrosine0.0238 g
 
Methionine + Cystine† 0.02312 g 2
 
Phenylalanine + Tyrosine† 0.06596 g 6
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. The chart below is a visual guide showing how complete the protein in Mountain yam, hawaii, raw is. The chart shows all amino acid and amino combinations for which the World Health Organization (WHO) publish a recommended daily intake (RDI).

The chart below shows the balance of essential amino acids in 68g (2.4 oz) of Mountain yam, hawaii, raw. The distance from the center shows how much each amino acid contributions to your recommended daily intake (RDI). Please note that this chart is for 68g (2.4 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 68 grams of Mountain yam, hawaii, raw


Carbohydrate Content

Carbohydrates

Serving Size: 0.500 cup, cubes (68g or 2.4 oz)
AmountRDI%
 
Total Carbohydrates11.0908g4%
 
Dietary Fiber~~
 
Starch~
 
Sugars~
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.
68g (2.4 oz) grams of Mountain yam, hawaii, raw contains 11.0908 grams of carbohydrates which is 4% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 68 grams of Mountain yam, hawaii, raw contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 0.500 cup, cubes (68g or 2.4 oz)
AmountRDI%
 
Total Fat0.068g0%
 
Total Omega-3 Fatty Acids0.00476g
 
Total Omega-6 Fatty Acids0.02584g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.01496g0%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]~
 
Capric Acid   [Decanoic Acid]~
 
Caproic Acid   [Hexanoic Acid]~
 
Caprylic Acid   [Octanoic Acid]~
 
Lauric Acid   [Dodecanoic Acid]~
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]~
 
Palmitic Acid   [Hexadecanoic Acid]0.0136g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.00136g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.00272g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]~
 
Gadoleic Acid   [Eicosenoic Acid]~
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.00272g
 
Palmitoleic Acid   [Hexadecenoic Acid]~
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

0.0306g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]~
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]~
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]~
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.02584g
 
Linolenic Acid   [Octadecatrienoic Acid]0.00476g
 
Parinaric Acid   [Octadecatetraenoic Acid]~
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]~
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Mountain yam, hawaii, raw in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 68 grams of Mountain yam, hawaii, raw
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]


Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 0.500 cup, cubes (68g or 2.4 oz)
Amount
 
Alcohol~
 
Water55.3792g
 
Ash0.5576g
 
Caffeine~
 
Theobromine~
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.


Diet and Weight Loss Scores

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 90
Athletic Diet - Low Fat, High Protein and Carbs 96
Low Fat Diet (e.g. Jenny Craig) 95
Low Carb Diet (e.g. Atkins Diet) 0
Low Cholesterol Diet 99
Low Sodium Diet 96
Low Glycemic Index Diet (e.g. South Beach Diet) 25
Low Protein Diet 91
Horizontal bar chart


How long will it take to burn 46 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 46 calories contained in 68g (2.4 oz)g of Mountain yam, hawaii, raw. The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 46 calories
Stretching15 mins(180 cal/hr)
Walking (3.5 mph)10 mins(280 cal/hr)
Bicycling (<10 mph)9 mins(290 cal/hr)
Dancing8 mins(330 cal/hr)
Light gardening/yard work8 mins(330 cal/hr)
Golf (walking and carrying clubs)8 mins(330 cal/hr)
Hiking7 mins(370 cal/hr)
Amount of Vigorous exercise to burn 46 calories
Weight lifting (vigorous effort)6 mins(440 cal/hr)
Heavy yard work (chopping wood)6 mins(440 cal/hr)
Basketball (vigorous)6 mins(440 cal/hr)
Walking (4.5 mph)6 mins(460 cal/hr)
Aerobics6 mins(480 cal/hr)
Swimming (slow freestyle laps)5 mins(510 cal/hr)
Running/jogging (5 mph)5 mins(590 cal/hr)
Bicycling (>10 mph)5 mins(590 cal/hr)
Exercise profile for 68g (2.4 oz) of Mountain yam, hawaii, raw

How to cite this food as a source in academic or research papers

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USDA SR23 2010 Nutritional Data on SkipThePie.org. "Mountain yam, hawaii, raw" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 29 Aug 2014 http://skipthepie.org/vegetables-and-vegetable-products/mountain-yam-hawaii-raw/

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Hyacinth-beans, immature seeds, cooked, boiled, drained, with salt Hyacinth-beans, immature seeds, cooked, boiled, drained, without salt Hyacinth-beans, immature seeds, raw
Jerusalem-artichokes, raw Jew's ear, (pepeao), raw Jute, potherb, cooked, boiled, drained, with salt
Jute, potherb, cooked, boiled, drained, without salt Jute, potherb, raw Kale, cooked, boiled, drained, with salt
Kale, cooked, boiled, drained, without salt Kale, frozen, cooked, boiled, drained, with salt Kale, frozen, cooked, boiled, drained, without salt
Kale, frozen, unprepared Kale, raw Kale, scotch, cooked, boiled, drained, with salt
Kale, scotch, cooked, boiled, drained, without salt Kale, scotch, raw Kanpyo, (dried gourd strips)
Kohlrabi, cooked, boiled, drained, with salt Kohlrabi, cooked, boiled, drained, without salt Kohlrabi, raw
Lambs quarters, cooked, boiled, drained, with salt Lambsquarters, cooked, boiled, drained, without salt Lambsquarters, raw
Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt Leeks, (bulb and lower leaf-portion), raw
Leeks, (bulb and lower-leaf portion), freeze-dried Lemon grass (citronella), raw Lentils, sprouted, cooked, stir-fried, with salt
Lentils, sprouted, cooked, stir-fried, without salt Lentils, sprouted, raw Lettuce, butterhead (includes boston and bibb types), raw
Lettuce, cos or romaine, raw Lettuce, green leaf, raw Lettuce, iceberg (includes crisphead types), raw
Lettuce, red leaf, raw Lima beans (canned) Lima beans, immature seeds, canned, no salt added, solids and liquids
Lima beans, immature seeds, cooked, boiled, drained, with salt Lima beans, immature seeds, cooked, boiled, drained, without salt Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, with salt
Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt Lima beans, immature seeds, frozen, baby, unprepared Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, with salt
Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt Lima beans, immature seeds, frozen, fordhook, unprepared Lima beans, immature seeds, raw
Lotus root, cooked, boiled, drained, with salt Lotus root, cooked, boiled, drained, without salt Lotus root, raw
Malabar spinach, cooked Mountain yam, hawaii, cooked, steamed, with salt Mountain yam, hawaii, cooked, steamed, without salt
Mung beans, mature seeds, sprouted, cooked, boiled, drained, with salt Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt Mung beans, mature seeds, sprouted, cooked, stir-fried
Mung beans, mature seeds, sprouted, raw Mushrooms, Chanterelle, raw Mushrooms, brown, Italian, or Crimini, raw
Mushrooms, canned, drained solids Mushrooms, enoki, raw Mushrooms, maitake, raw
Mushrooms, morel, raw Mushrooms, oyster, raw Mushrooms, portabella, exposed to ultraviolet light, grilled
Mushrooms, portabella, exposed to ultraviolet light, raw Mushrooms, portabella, grilled Mushrooms, portabella, raw
Mushrooms, shiitake, cooked, with salt Mushrooms, shiitake, cooked, without salt Mushrooms, shiitake, dried
Mushrooms, shiitake, raw Mushrooms, shiitake, stir-fried Mushrooms, straw, canned, drained solids
Mushrooms, white, cooked, boiled, drained, with salt Mushrooms, white, cooked, boiled, drained, without salt Mushrooms, white, microwaved
Mushrooms, white, raw Mushrooms, white, stir-fried Mustard greens, cooked, boiled, drained, with salt
Mustard greens, cooked, boiled, drained, without salt Mustard greens, frozen, cooked, boiled, drained, with salt Mustard greens, frozen, cooked, boiled, drained, without salt
Mustard greens, frozen, unprepared Mustard greens, raw Mustard spinach, (tendergreen), cooked, boiled, drained, with salt
Mustard spinach, (tendergreen), cooked, boiled, drained, without salt Mustard spinach, (tendergreen), raw Navy beans (raw)
New Zealand spinach, cooked, boiled, drained, without salt New Zealand spinach, raw New zealand spinach, cooked, boiled, drained, with salt
Nopales, cooked, without salt Nopales, raw Okra, cooked, boiled, drained, with salt
Okra, cooked, boiled, drained, without salt Okra, frozen, cooked, boiled, drained, with salt Okra, frozen, cooked, boiled, drained, without salt
Okra, frozen, unprepared Okra, raw Onion rings, breaded, par fried, frozen, prepared, heated in oven
Onion rings, breaded, par fried, frozen, unprepared Onions, canned, solids and liquids Onions, cooked, boiled, drained, with salt
Onions, cooked, boiled, drained, without salt Onions, dehydrated flakes Onions, frozen, chopped, cooked, boiled, drained, with salt
Onions, frozen, chopped, cooked, boiled, drained, without salt Onions, frozen, chopped, unprepared Onions, frozen, whole, cooked, boiled, drained, with salt
Onions, frozen, whole, cooked, boiled, drained, without salt Onions, frozen, whole, unprepared Onions, raw
Onions, spring or scallions (includes tops and bulb), raw Onions, sweet, raw Onions, welsh, raw
Onions, yellow, sauteed Onions, young green, tops only Palm hearts, raw
Parsley, freeze-dried Parsley, raw Parsnips, cooked, boiled, drained, with salt
Parsnips, cooked, boiled, drained, without salt Parsnips, raw Peas and carrots, canned, no salt added, solids and liquids
Peas and carrots, canned, regular pack, solids and liquids Peas and carrots, frozen, cooked, boiled, drained, with salt Peas and carrots, frozen, cooked, boiled, drained, without salt
Peas and carrots, frozen, unprepared Peas and onions, canned, solids and liquids Peas and onions, frozen, cooked, boiled, drained, with salt
Peas and onions, frozen, cooked, boiled, drained, without salt Peas and onions, frozen, unprepared Peas, edible-podded, boiled, drained, without salt
Peas, edible-podded, cooked, boiled, drained, with salt Peas, edible-podded, frozen, cooked, boiled, drained, with salt Peas, edible-podded, frozen, cooked, boiled, drained, without salt
Peas, edible-podded, frozen, unprepared Peas, edible-podded, raw Peas, green (includes baby and lesuer types), canned, drained solids, unprepared
Peas, green, canned, no salt added, drained solids Peas, green, canned, no salt added, solids and liquids Peas, green, canned, regular pack, solids and liquids
Peas, green, canned, seasoned, solids and liquids Peas, green, cooked, boiled, drained, with salt Peas, green, cooked, boiled, drained, without salt
Peas, green, frozen, cooked, boiled, drained, with salt Peas, green, frozen, cooked, boiled, drained, without salt Peas, green, frozen, unprepared
Peas, green, raw Peas, mature seeds, sprouted, cooked, boiled, drained, with salt Peas, mature seeds, sprouted, cooked, boiled, drained, without salt
Peas, mature seeds, sprouted, raw Pepeao, dried Pepper, ancho, dried
Pepper, banana, raw Pepper, serrano, raw Peppers, chili, green, canned
Peppers, hot chile, sun-dried Peppers, hot chili, green, canned, pods, excluding seeds, solids and liquids Peppers, hot chili, green, raw
Peppers, hot chili, red, canned, excluding seeds, solids and liquids Peppers, hot chili, red, raw Peppers, hungarian, raw
Peppers, jalapeno, canned, solids and liquids Peppers, jalapeno, raw Peppers, pasilla, dried
Peppers, sweet, green, canned, solids and liquids Peppers, sweet, green, cooked, boiled, drained, with salt Peppers, sweet, green, cooked, boiled, drained, without salt
Peppers, sweet, green, freeze-dried Peppers, sweet, green, frozen, chopped, boiled, drained, without salt Peppers, sweet, green, frozen, chopped, cooked, boiled, drained, with salt
Peppers, sweet, green, frozen, chopped, unprepared Peppers, sweet, green, raw Peppers, sweet, green, sauteed
Peppers, sweet, red, canned, solids and liquids Peppers, sweet, red, cooked, boiled, drained, with salt Peppers, sweet, red, cooked, boiled, drained, without salt
Peppers, sweet, red, freeze-dried Peppers, sweet, red, frozen, chopped, cooked, boiled, drained, with salt Peppers, sweet, red, frozen, chopped, cooked, boiled, drained, without salt
Peppers, sweet, red, frozen, chopped, unprepared Peppers, sweet, red, raw Peppers, sweet, red, sauteed
Peppers, sweet, yellow, raw Pickle relish, hamburger Pickle relish, hot dog
Pickle relish, sweet Pickles, chowchow, with cauliflower onion mustard, sweet Pickles, cucumber, dill or kosher dill
Pickles, cucumber, dill, low sodium Pickles, cucumber, sour Pickles, cucumber, sour, low sodium
Pickles, cucumber, sweet (includes bread and butter pickles) Pickles, cucumber, sweet, low sodium (includes bread and butter pickles) Pigeonpeas, immature seeds, cooked, boiled, drained, with salt
Pigeonpeas, immature seeds, cooked, boiled, drained, without salt Pigeonpeas, immature seeds, raw Pimento, canned
Pinto beans (frozen then boiled with salt) Pinto beans (frozen then boiled without salt) Pinto beans (frozen)
Poi Pokeberry shoots, (poke), cooked, boiled, drained, with salt Pokeberry shoots, (poke), cooked, boiled, drained, without salt
Pokeberry shoots, (poke), raw Potato flour Potato pancakes
Potato puffs, frozen, oven-heated Potato puffs, frozen, unprepared Potato salad, home-prepared
Potato, baked, flesh and skin, without salt Potato, flesh and skin, raw Potatoes, Russet, flesh and skin, baked
Potatoes, au gratin, dry mix, prepared with water, whole milk and butter Potatoes, au gratin, dry mix, unprepared Potatoes, au gratin, home-prepared from recipe using butter
Potatoes, au gratin, home-prepared from recipe using margarine Potatoes, baked, flesh and skin, with salt Potatoes, baked, flesh, with salt
Potatoes, baked, flesh, without salt Potatoes, baked, skin, with salt Potatoes, baked, skin, without salt
Potatoes, boiled, cooked in skin, flesh, with salt Potatoes, boiled, cooked in skin, flesh, without salt Potatoes, boiled, cooked in skin, skin, with salt
Potatoes, boiled, cooked in skin, skin, without salt Potatoes, boiled, cooked without skin, flesh, with salt Potatoes, boiled, cooked without skin, flesh, without salt
Potatoes, canned, drained solids Potatoes, canned, drained solids, no salt added Potatoes, canned, solids and liquids
Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated Potatoes, french fried, all types, salt added in processing, frozen, unprepared Potatoes, french fried, all types, salt not added in processing, frozen, as purchased
Potatoes, french fried, all types, salt not added in processing, frozen, oven-heated Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, as purchased Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated
Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased
Potatoes, french fried, steak fries, salt added in processing, frozen, oven-heated Potatoes, frozen, french fried, par fried, cottage-cut, prepared, heated in oven, with salt Potatoes, frozen, french fried, par fried, cottage-cut, prepared, heated in oven, without salt
Potatoes, frozen, french fried, par fried, cottage-cut, unprepared Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt Potatoes, frozen, french fried, par fried, extruded, unprepared
Potatoes, frozen, whole, cooked, boiled, drained, with salt Potatoes, frozen, whole, cooked, boiled, drained, without salt Potatoes, frozen, whole, unprepared
Potatoes, hashed brown, frozen, plain, prepared Potatoes, hashed brown, frozen, plain, unprepared Potatoes, hashed brown, frozen, with butter sauce, prepared
Potatoes, hashed brown, frozen, with butter sauce, unprepared Potatoes, hashed brown, home-prepared Potatoes, mashed, dehydrated, flakes without milk, dry form
Potatoes, mashed, dehydrated, granules with milk, dry form Potatoes, mashed, dehydrated, granules without milk, dry form Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added
Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added Potatoes, mashed, dehydrated, prepared from granules without milk, whole milk and butter added Potatoes, mashed, home-prepared, whole milk added
Potatoes, mashed, home-prepared, whole milk and butter added Potatoes, mashed, home-prepared, whole milk and margarine added Potatoes, mashed, prepared from flakes, without milk, whole milk and margarine
Potatoes, mashed, prepared from granules, without milk, whole milk and margarine Potatoes, microwaved, cooked in skin, flesh and skin, without salt Potatoes, microwaved, cooked in skin, flesh, with salt
Potatoes, microwaved, cooked in skin, flesh, without salt Potatoes, microwaved, cooked in skin, skin, without salt Potatoes, microwaved, cooked, in skin, flesh and skin, with salt
Potatoes, microwaved, cooked, in skin, skin with salt Potatoes, o'brien, frozen, prepared Potatoes, o'brien, frozen, unprepared
Potatoes, o'brien, home-prepared Potatoes, raw, skin Potatoes, red, flesh and skin, baked
Potatoes, red, flesh and skin, raw Potatoes, russet, flesh and skin, raw Potatoes, scalloped, dry mix, prepared with water, whole milk and butter
Potatoes, scalloped, dry mix, unprepared Potatoes, scalloped, home-prepared with butter Potatoes, scalloped, home-prepared with margarine
Potatoes, white, flesh and skin, baked Potatoes, white, flesh and skin, raw Pumpkin flowers, cooked, boiled, drained, without salt
Pumpkin flowers, raw Pumpkin leaves, cooked, boiled, drained, with salt Pumpkin leaves, cooked, boiled, drained, without salt
Pumpkin leaves, raw Pumpkin pie mix, canned Pumpkin, canned, with salt
Pumpkin, canned, without salt Pumpkin, cooked, boiled, drained, with salt Pumpkin, cooked, boiled, drained, without salt
Pumpkin, flowers, cooked, boiled, drained, with salt Pumpkin, raw Purslane, cooked, boiled, drained, with salt
Purslane, cooked, boiled, drained, without salt Purslane, raw Radicchio, raw
Radish seeds, sprouted, raw Radishes, hawaiian style, pickled Radishes, oriental, cooked, boiled, drained, with salt
Radishes, oriental, cooked, boiled, drained, without salt Radishes, oriental, dried Radishes, oriental, raw
Radishes, raw Radishes, white icicle, raw Rutabagas, cooked, boiled, drained, with salt
Rutabagas, cooked, boiled, drained, without salt Rutabagas, raw Salsify, (vegetable oyster), raw
Salsify, cooked, boiled, drained, with salt Salsify, cooked, boiled, drained, without salt Sauerkraut, canned, low sodium
Sauerkraut, canned, solids and liquids Seasoned snap beans (canned with liquid) Seaweed, agar, dried
Seaweed, agar, raw Seaweed, irishmoss, raw Seaweed, kelp, raw
Seaweed, laver, raw Seaweed, spirulina, dried Seaweed, spirulina, raw
Seaweed, wakame, raw Sesbania flower, cooked, steamed, with salt Sesbania flower, cooked, steamed, without salt
Sesbania flower, raw Shallots, freeze-dried Shallots, raw
Shellie beans (canned with liquid) Soybeans, green, cooked, boiled, drained, with salt Soybeans, green, cooked, boiled, drained, without salt
Soybeans, green, raw Soybeans, mature seeds, sprouted, cooked, steamed Soybeans, mature seeds, sprouted, cooked, steamed, with salt
Soybeans, mature seeds, sprouted, cooked, stir-fried Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt Soybeans, mature seeds, sprouted, raw
Spinach souffle Spinach, canned, no salt added, solids and liquids Spinach, canned, regular pack, drained solids
Spinach, canned, regular pack, solids and liquids Spinach, cooked, boiled, drained, with salt Spinach, cooked, boiled, drained, without salt
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt Spinach, frozen, chopped or leaf, unprepared
Spinach, raw Sprouted kidney beans (boiled with salt) Sprouted kidney beans (boiled without salt)
Sprouted kidney beans (raw) Sprouted mung beans (canned) Sprouted navy beans (boiled with salt)
Sprouted navy beans (boiled without salt) Sprouted pinto beans (boiled with salt) Sprouted pinto beans (boiled with salt)
Sprouted pinto beans (raw) Squash, summer, all varieties, cooked, boiled, drained, with salt Squash, summer, all varieties, cooked, boiled, drained, without salt
Squash, summer, all varieties, raw Squash, summer, crookneck and straightneck, canned, drained, solid, without salt Squash, summer, crookneck and straightneck, cooked, boiled, drained, with salt
Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, with salt Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt
Squash, summer, crookneck and straightneck, frozen, unprepared Squash, summer, crookneck and straightneck, raw Squash, summer, scallop, cooked, boiled, drained, with salt
Squash, summer, scallop, cooked, boiled, drained, without salt Squash, summer, scallop, raw Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt
Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt
Squash, summer, zucchini, includes skin, frozen, unprepared Squash, summer, zucchini, includes skin, raw Squash, summer, zucchini, italian style, canned
Squash, winter, acorn, cooked, baked, with salt Squash, winter, acorn, cooked, baked, without salt Squash, winter, acorn, cooked, boiled, mashed, with salt
Squash, winter, acorn, cooked, boiled, mashed, without salt Squash, winter, acorn, raw Squash, winter, all varieties, cooked, baked, with salt
Squash, winter, all varieties, cooked, baked, without salt Squash, winter, all varieties, raw Squash, winter, butternut, cooked, baked, with salt
Squash, winter, butternut, cooked, baked, without salt Squash, winter, butternut, frozen, cooked, boiled, with salt Squash, winter, butternut, frozen, cooked, boiled, without salt
Squash, winter, butternut, frozen, unprepared Squash, winter, butternut, raw Squash, winter, hubbard, cooked, baked, with salt
Squash, winter, hubbard, cooked, baked, without salt Squash, winter, hubbard, cooked, boiled, mashed, with salt Squash, winter, hubbard, cooked, boiled, mashed, without salt
Squash, winter, hubbard, raw Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt
Squash, winter, spaghetti, raw Squash, zucchini, baby, raw Succotash, (corn and limas), canned, with cream style corn
Succotash, (corn and limas), canned, with whole kernel corn, solids and liquids Succotash, (corn and limas), cooked, boiled, drained, with salt Succotash, (corn and limas), cooked, boiled, drained, without salt
Succotash, (corn and limas), frozen, cooked, boiled, drained, with salt Succotash, (corn and limas), frozen, cooked, boiled, drained, without salt Succotash, (corn and limas), frozen, unprepared
Succotash, (corn and limas), raw Swamp cabbage, (skunk cabbage), raw Swamp cabbage, cooked, boiled, drained, with salt
Swamp cabbage, cooked, boiled, drained, without salt Sweet potato leaves, cooked, steamed, with salt Sweet potato leaves, cooked, steamed, without salt
Sweet potato leaves, raw Sweet potato, canned, mashed Sweet potato, canned, syrup pack, drained solids
Sweet potato, canned, syrup pack, solids and liquids Sweet potato, canned, vacuum pack Sweet potato, cooked, baked in skin, with salt
Sweet potato, cooked, baked in skin, without salt Sweet potato, cooked, boiled, without skin Sweet potato, cooked, boiled, without skin, with salt
Sweet potato, cooked, candied, home-prepared Sweet potato, frozen, cooked, baked, with salt Sweet potato, frozen, cooked, baked, without salt
Sweet potato, frozen, unprepared Sweet potato, raw, unprepared Taro leaves, cooked, steamed, without salt
Taro leaves, raw Taro shoots, cooked, without salt Taro shoots, raw
Taro, cooked, with salt Taro, cooked, without salt Taro, leaves, cooked, steamed, with salt
Taro, raw Taro, shoots, cooked, with salt Taro, tahitian, cooked, with salt
Taro, tahitian, cooked, without salt Taro, tahitian, raw Tomatillos, raw
Tomato and vegetable juice, low sodium Tomato juice, canned, with salt added Tomato juice, canned, without salt added
Tomato powder Tomato products, canned, paste, with salt added Tomato products, canned, paste, without salt added
Tomato products, canned, puree, with salt added Tomato products, canned, puree, without salt added Tomato products, canned, sauce
Tomato products, canned, sauce, spanish style Tomato products, canned, sauce, with herbs and cheese Tomato products, canned, sauce, with mushrooms
Tomato products, canned, sauce, with onions Tomato products, canned, sauce, with onions, green peppers, and celery Tomato products, canned, sauce, with tomato tidbits
Tomato sauce, no salt added Tomatoes, crushed, canned Tomatoes, green, raw
Tomatoes, orange, raw Tomatoes, red, ripe, canned, packed in tomato juice Tomatoes, red, ripe, canned, packed in tomato juice, no salt added
Tomatoes, red, ripe, canned, stewed Tomatoes, red, ripe, canned, with green chilies Tomatoes, red, ripe, cooked
Tomatoes, red, ripe, cooked, stewed Tomatoes, red, ripe, cooked, with salt Tomatoes, red, ripe, raw, year round average
Tomatoes, sun-dried Tomatoes, sun-dried, packed in oil, drained Tomatoes, yellow, raw
Tree fern, cooked, with salt Tree fern, cooked, without salt Turnip greens and turnips, frozen, cooked, boiled, drained, with salt
Turnip greens and turnips, frozen, cooked, boiled, drained, without salt Turnip greens and turnips, frozen, unprepared Turnip greens, canned, no salt added
Turnip greens, canned, solids and liquids Turnip greens, cooked, boiled, drained, with salt Turnip greens, cooked, boiled, drained, without salt
Turnip greens, frozen, cooked, boiled, drained, with salt Turnip greens, frozen, cooked, boiled, drained, without salt Turnip greens, frozen, unprepared
Turnip greens, raw Turnips, cooked, boiled, drained, with salt Turnips, cooked, boiled, drained, without salt
Turnips, frozen, cooked, boiled, drained, with salt Turnips, frozen, cooked, boiled, drained, without salt Turnips, frozen, unprepared
Turnips, raw USDA Commodity, Potato wedges, frozen Vegetable juice cocktail, canned
Vegetables, mixed (corn, lima beans, peas, green beans, carrots) canned, no salt added Vegetables, mixed, canned, drained solids Vegetables, mixed, canned, solids and liquids
Vegetables, mixed, frozen, cooked, boiled, drained, with salt Vegetables, mixed, frozen, cooked, boiled, drained, without salt Vegetables, mixed, frozen, unprepared
Vinespinach, (basella), raw Wasabi, root, raw Waterchestnuts, chinese, (matai), raw
Waterchestnuts, chinese, canned, solids and liquids Watercress, raw Waxgourd, (chinese preserving melon), cooked, boiled, drained, with salt
Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt Waxgourd, (chinese preserving melon), raw Winged bean leaves, raw
Winged bean tuber, raw Winged bean, immature seeds, cooked, boiled, drained, with salt Winged beans, immature seeds, cooked, boiled, drained, without salt
Winged beans, immature seeds, raw Yam, cooked, boiled, drained, or baked, with salt Yam, cooked, boiled, drained, or baked, without salt
Yam, raw Yambean (jicama), cooked, boiled, drained, with salt Yambean (jicama), cooked, boiled, drained, without salt
Yambean (jicama), raw Yardlong bean, cooked, boiled, drained, with salt Yardlong bean, cooked, boiled, drained, without salt
Yardlong bean, raw Yautia (tannier), raw Yeast extract spread
Yellow snap beans (boiled with salt) Yellow snap beans (boiled without salt) Yellow snap beans (canned with liquid and without salt)
Yellow snap beans (canned with liquid) Yellow snap beans (canned with no salt) Yellow snap beans (canned)
Yellow snap beans (frozen then boiled with salt) Yellow snap beans (frozen then boiled without salt) Yellow snap beans (frozen)
Yellow snap beans (raw)




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