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Asaro (Yam Pottage) - Recipe and Nutrition Facts
80

Asaro (Yam Pottage) Recipe

Asaro (Yam Pottage) has a average-calorie, high-carb, average-fat and average-protein content. It is a good source of Vitamin A, Vitamin B6 and Vitamin C.

The food contains 53.2g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its average sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 9.8 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low MUFA and average PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It has a low density of Sodium, thus making it suitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Based on the composite nutritive standing Asaro (Yam Pottage) has been given a composite ranking of 80, and on a regular basis.

Calorie Breakdown

 Calories from Protein12%
 Calories from Fat21%
 Calories from Carbs67%

Why this is good for you

  • High in Vitamin B6
  • Very high in Vitamin A
  • Very high in Vitamin C
  • High in Dietary Fiber
  • Very low in Sodium

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A3875 IU77.5%
Vitamin C94.7 mg157.8%
Vitamin D0 IU
Vitamin E0.62 mg2.1%
Thiamin0.16 mg10.6%
Riboflavin0.12 mg7%
Niacin2 mg9.8%
Vitamin B60.53 mg26.5%
Folate50 mcg12.5%
Vitamin B120.7 mcg11.7%
Pantothenic Acid0.74 mg7.4%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium53 mg5.3%
Iron1.6 mg9.1%
Magnesium61.2 mg15.3%
Phosphorus152 mg15.2%
Potassium1 mg0%
Sodium42.5 mg1.8%
Zinc0.8 mg5.3%
Copper0.3 mg15%
Manganese0.56 mg27.9%
Selenium8.6 mcg12.3%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate53.2 g17.7%
Dietary Fiber6.1 g24.4%
Sugars14.9 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein9.8 g19.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat7.5 g11.5%
Saturated Fat1.5 g7.5%
Monounsaturated Fat1.6 g
Polyunsaturated Fat3.9 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 304 Calories from Fat 0

% Daily Value *

Total Fat 7.5 g 11.5%

Saturated Fat 1.5 g 7.5%

Trans Fat

Cholesterol 38.2 mg 12.7%

Sodium 42.5 mg 1.8%

Total Carbohydrates 53.2 g 17.7%

Dietary Fiber 6.1 g24.4%

Sugars 14.9 g

Protein 9.8 g 19.6%

Vitamin A 77.5% Vitamin C 157.8%

Calcium 5.3% Iron 9.1%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1818848 Embed Table:

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