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Nutritional Facts: Spiced Yam Mash

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  5 cups (680g)
yams
1/2 cup (113g)
coconut milk
1 tablespoon (14g)
cooking oil
3 tablespoons (41g)
brown sugar
1 tablespoon (5g)
ginger
1 (3g)
garlic cloves
2 teaspoons (4g)
curry paste
Total 1 serving
Alanine (g) 0.4 0.1 0.0 n/a 0.0 0.0 n/a 1 0
Alcohol (g) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.8 0.4 0.0 n/a 0.0 0.0 n/a 1 0
Ash (g) 5.2 1.1 0.0 0.2 0.3 0.0 0.2 7 2
Aspartic acid (g) 1.0 0.2 0.0 n/a 0.1 0.0 n/a 1 0
Caffeine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 95.2 20.3 0.0 34.4 5.9 5.4 19.1 180 45
Calories 788.8 222.6 120.2 157.3 17.4 4.5 13.0 1,324 331
Calories (kj) 3,304.8 931.1 503.1 658.3 73.0 18.7 54.4 5,543 1,386
Carbohydrates (g) 186.9 3.2 0.0 40.6 3.7 1.0 2.3 238 59
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Copper (mg) 1.0 0.3 0.0 0.0 0.0 0.0 0.0 1 0
Cystine (g) 0.1 0.0 0.0 n/a 0.0 0.0 n/a 0 0
Dietary Fiber (g) 26.5 n/a 0.0 0.0 0.7 0.1 1.3 29 7
Folate (mcg) 108.8 15.8 0.0 0.4 0.7 0.1 6.2 132 33
Folate, DFE (mcg) 108.8 15.8 0.0 0.4 0.7 0.1 6.2 132 33
Folate, food (mcg) 108.8 15.8 0.0 0.4 0.7 0.1 6.2 132 33
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a n/a n/a 0.5 0.1 n/a 0.0 1 0
Galactose n/a n/a n/a 0.0 0.0 n/a 0.0 0 0
Glucose (dextrose) n/a n/a n/a 0.6 0.1 n/a 0.0 1 0
Glutamic acid (g) 1.2 0.5 0.0 n/a 0.0 0.0 n/a 2 0
Glycine (g) 0.4 0.1 0.0 n/a 0.0 0.0 n/a 0 0
Histidine (g) 0.2 0.1 0.0 n/a 0.0 0.0 n/a 0 0
Hydroxyproline n/a n/a n/a n/a 0.0 n/a n/a 0 0
Iron (mg) 3.5 3.7 0.0 0.3 1.0 0.1 1.2 10 2
Isoleucine (g) 0.3 0.1 0.0 n/a 0.0 0.0 n/a 0 0
Lactose n/a n/a n/a 0.0 0.0 n/a 0.0 0 0
Leucine (g) 0.6 0.2 0.0 n/a 0.0 0.0 n/a 1 0
Lysine (g) 0.4 0.1 0.0 n/a 0.0 0.0 n/a 1 0
Magnesium (mg) 122.4 52.0 0.0 3.7 11.1 0.8 10.2 200 50
Maltose n/a n/a n/a 0.0 0.0 n/a 0.0 0 0
Manganese (mg) 2.5 0.9 n/a 0.0 1.7 0.1 0.2 5 1
Methionine (g) 0.1 0.0 0.0 n/a 0.0 0.0 n/a 0 0
Monounsaturated Fat (g) 0.0 1.0 3.8 0.0 0.0 0.0 0.2 5 1
Niacin (mg) 3.8 0.7 0.0 0.0 0.5 0.0 0.1 5 1
Pantothenic acid (mg) 2.1 0.2 0.0 0.1 0.0 0.0 n/a 2 1
Phenylalanine (g) 0.5 0.1 0.0 n/a 0.0 0.0 n/a 1 0
Phosphorus (mg) 333.2 108.5 0.0 1.7 8.7 4.6 14.0 471 118
Phytosterols n/a n/a 131.6 n/a 4.3 n/a 2.9 139 35
Polyunsaturated Fat (g) 0.4 0.3 7.4 0.0 0.0 0.0 0.1 8 2
Potassium (mg) 4,556.0 248.6 0.0 55.1 68.6 12.0 61.7 5,002 1,251
Proline (g) 0.4 0.1 0.0 n/a 0.0 0.0 n/a 0 0
Protein (g) 10.1 2.3 0.0 0.0 0.5 0.2 0.5 14 3
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Saturated Fat (g) 0.2 21.4 1.8 0.0 0.1 0.0 0.1 24 6
Selenium (mcg) 4.8 n/a 0.0 0.5 2.9 0.4 0.7 9 2
Serine (g) 0.5 0.1 0.0 n/a 0.0 0.0 n/a 1 0
Sodium (mg) 54.4 14.7 0.0 11.6 1.4 0.5 2.1 85 21
Sucrose n/a n/a n/a 39.1 0.0 n/a 0.0 39 10
Sugar (g) 3.3 n/a 0.0 40.2 0.2 0.0 0.1 44 11
Theobromine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.6 0.0 0.0 0.0 0.0 0.0 0.0 1 0
Threonine (g) 0.4 0.1 0.0 n/a 0.0 0.0 n/a 0 0
Tocopherol, alpha (mg) 2.3 n/a 1.9 0.0 0.0 0.0 0.9 5 1
Tocopherol, beta n/a n/a n/a n/a 0.0 n/a 0.0 0 0
Tocopherol, delta n/a n/a n/a n/a 0.0 n/a 0.0 0 0
Tocopherol, gamma n/a n/a n/a n/a 0.2 n/a 0.0 0 0
Total Fat (g) 1.0 24.1 13.6 0.0 0.2 0.0 0.6 39 10
Trans-monoenoic Fat n/a n/a 0.0 n/a 0.0 n/a n/a 0 0
TransFatty acids n/a n/a 0.0 n/a 0.0 n/a n/a 0 0
Tryptophan (g) 0.1 0.0 0.0 n/a 0.0 0.0 n/a 0 0
Tyrosine (g) 0.3 0.1 0.0 n/a 0.0 0.0 n/a 0 0
Valine (g) 0.4 0.1 0.0 n/a 0.0 0.0 n/a 1 0
Vitamin A, IU (IU) 829.6 0.0 0.0 0.0 1.6 0.3 39.4 871 218
Vitamin A, RAE (mcg) 40.8 0.0 0.0 0.0 0.1 0.0 2.0 43 11
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 1.6 0.0 0.0 0.0 0.0 0.0 0.0 2 0
Vitamin C (mg) 82.3 1.1 0.0 0.0 0.0 0.9 0.5 85 21
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Water (g) 476.9 82.4 0.0 0.6 0.5 1.8 0.4 562 141
Zinc (mg) 1.4 0.6 0.0 0.0 0.2 0.0 0.2 2 1

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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