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Cornwallis Yams - Recipe and Nutrition Facts
23

Cornwallis Yams Recipe

Cornwallis Yams has a average-calorie, average-carb, high-fat and average-protein content.

The food contains 40.6g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and high 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. With 4.7 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 high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and low PUFA.

It has an average density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. 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 Cornwallis Yams has been given a composite ranking of 23, and sparingly.

Calorie Breakdown

 Calories from Protein6%
 Calories from Fat42%
 Calories from Carbs52%

Why this is good for you

Why this is bad for you

  • Very high in Cholesterol
  • Very high in Saturated Fat

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A6.2 IU0.1%Mid 40%Average
Retinol63.3 mcg
Vitamin C2.3 mg3.8%Mid 40%Average
Vitamin D10.7 IU2.7%Top 30%High
Thiamin0 mg
Riboflavin0 mg
Niacin0.56 mg2.8%Mid 40%Average
Vitamin B60 mg
Folate10.7 mcg2.7%Mid 40%Average
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.56 mg5.6%Top 30%High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium46.9 mg4.7%Mid 40%Average
Iron0.56 mg3.1%Mid 40%Average
Magnesium18.1 mg4.5%Mid 40%Average
Phosphorus63.8 mg6.4%Mid 40%Average
Potassium215.3 mg6.2%Top 30%High
Sodium84.1 mg3.5%Bottom 30%Low
Zinc0.56 mg3.8%Mid 40%Average
Copper0 mg
Manganese0 mg
Selenium4 mcg5.6%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate22.9 g7.6%Mid 40%Average
Dietary Fiber1.8 g7.2%Top 30%High
Sugars14.4 g
Glucose1.1 mg
Fructose0.6 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein2.7 g5.3%Bottom 30%Low
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine0 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0.6 mg
Glutamic Acid0.6 mg
Glycine0 mg
Proline0 mg
Serine0 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat8.4 g12.9%Mid 40%Average
Saturated Fat5.4 g27.1%Top 30%High
Monounsaturated Fat1.7 g
Polyunsaturated Fat0.6 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.1 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 308 Calories from Fat 133

% Daily Value *

Total Fat 14.8 g 22.8%

Saturated Fat 9.6 g 48%

Trans Fat

Cholesterol 92.9 mg 31%

Sodium 148.9 mg 6.2%

Total Carbohydrates 40.6 g 13.5%

Dietary Fiber 3.2 g12.8%

Sugars 25.5 g

Protein 4.7 g 9.4%

Vitamin A 0.2% Vitamin C 6.7%

Calcium 8.3% Iron 5.6%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/cornwallis-yams-445228 Embed Table:

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