Receta Futari (African Squash And Yams) - Detailed Nutritional Facts

Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
2 med Yams or possibly Sweet Potatoes, Peeled & cut into 1-inch Pcs
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.
Amount Per Serving
4 servings in recipe 		oil
6.8g 		onion
15.75g 		squash
107.73g 		yams
0.0g 		coconut
10.4g 		salt
0.75g 		cinnamon
0.33g 		cloves
0.13g 		Total Per Serving Total for Recipe
Protein (g) 0.0 0.17 1.3 n/a 0.35 0.0 0.01 0.01 1.84 7.36
Total Fat (g) 6.8 0.02 0.19 n/a 3.48 0.0 0.0 0.03 10.52 42.08
Carbohydrates (g) 0.0 1.47 3.61 n/a 1.58 0.0 0.26 0.08 7.01 28.04
Ash (g) 0.0 0.06 0.67 n/a 0.1 0.75 0.01 0.01 1.59 6.36
Calories (kcal) 60.112 6.3 17.236 n/a 36.816 0.0 0.803 0.428 121.695 486.78
Starch (g) n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 0.0
Sucrose (g) n/a 0.16 0.03 n/a n/a n/a 0.0 0.0 0.19 0.76
Glucose (dextrose) (g) n/a 0.31 0.81 n/a n/a n/a 0.0 0.0 1.12 4.48
Fructose (g) n/a 0.2 1.02 n/a n/a n/a 0.0 0.0 1.23 4.92
Lactose (g) n/a 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 0.0
Maltose (g) n/a 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 0.0
Alcohol (g) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0
Water (g) 0.0 14.03 101.95 n/a 4.89 0.0 0.03 0.01 120.92 483.68
Caffeine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0
Theobromine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0
Sugars (g) 0.0 0.67 2.37 n/a 0.65 0.0 0.01 0.0 3.7 14.8
Galactose (g) n/a 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 0.0
Dietary Fiber (g) 0.0 0.3 1.2 n/a 0.9 0.0 0.2 0.0 2.6 10.4
Calcium (mg) 0.0 3.622 16.159 n/a 1.456 0.18 3.257 0.856 25.53 102.12
Iron (mg) 0.0 0.03 0.38 n/a 0.25 0.0 0.03 0.01 0.71 2.84
Magnesium (mg) 0.0 1.575 18.314 n/a 3.328 0.008 0.195 0.35 23.769 95.076
Phosphorus (mg) 0.0 4.567 40.936 n/a 11.752 0.0 0.208 0.139 57.603 230.412
Potassium (mg) 0.0 22.995 282.246 n/a 37.024 0.06 1.401 1.46 345.186 1380.744
Sodium (mg) 0.0 0.63 2.155 n/a 2.08 290.685 0.033 0.322 295.904 1183.616
Zinc (mg) 0.0 0.03 0.31 n/a 0.11 0.0 0.01 0.0 0.46 1.84
Copper (mg) 0.0 0.006 0.054 n/a 0.046 0.0 0.001 0.0 0.108 0.432
Manganese (mg) n/a 0.02 0.194 n/a 0.156 0.001 0.057 0.04 0.468 1.872
Selenium (mcg) 0.0 0.1 0.2 n/a 1.1 0.0 0.0 0.0 1.4 5.6
Vitamin A, IU (IU) 0.0 0.315 215.455 n/a 0.0 0.0 0.959 0.702 217.431 869.724
Retinol (mcg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0
Vitamin A, RAE (mcg_RAE) 0.0 0.0 10.773 n/a 0.0 0.0 0.049 0.036 10.857 43.428
Beta Carotene (mcg) 0.0 0.157 129.273 n/a 0.0 0.0 0.364 0.111 129.906 519.624
Vitamin E (mg) 0.63 0.0 0.13 n/a 0.02 0.0 0.01 0.01 0.8 3.2
Vitamin D (IU) n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Lycopene (mcg) 0.0 0.0 0.0 n/a 0.0 0.0 0.049 0.0 0.049 0.196
Lutein + zeaxanthin (mcg) 0.0 0.63 2289.212 n/a 0.0 0.0 0.722 0.0 2290.564 9162.256
Tocopherol, beta (mg) n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a 0.0 0.0
Tocopherol, gamma (mg) n/a 0.0 n/a n/a 0.06 n/a 0.03 n/a 0.09 0.36
Tocopherol, delta (mg) n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a 0.0 0.0
Vitamin C (mg) 0.0 1.2 18.3 n/a 0.3 0.0 0.0 0.1 19.9 79.6
Thiamin (mg) 0.0 0.008 0.054 n/a 0.007 0.0 0.0 0.0 0.069 0.276
Riboflavin (mg) 0.0 0.005 0.151 n/a 0.002 0.0 0.0 0.0 0.158 0.632
Niacin (mg) 0.0 0.019 0.528 n/a 0.056 0.0 0.004 0.002 0.609 2.436
Pantothenic acid (mg) 0.0 0.019 0.172 n/a 0.031 0.0 0.001 n/a 0.224 0.896
Vitamin B-6 (mg) 0.0 0.019 0.237 n/a 0.005 0.0 0.001 0.001 0.262 1.048
Folate (mcg) 0.0 2.992 31.241 n/a 2.704 0.0 0.02 0.123 37.08 148.32
Vitamin B-12 (mcg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0
Choline (mg) n/a 1.0 7.2 n/a 1.3 0.0 0.0 0.0 9.5 38.0
Folic acid (mcg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0
Tryptophan (g) 0.0 0.002 0.011 n/a 0.004 0.0 0.0 n/a 0.017 0.068
Threonine (g) 0.0 0.003 0.032 n/a 0.012 0.0 0.0 n/a 0.048 0.192
Isoleucine (g) 0.0 0.002 0.043 n/a 0.014 0.0 0.0 n/a 0.059 0.236
Leucine (g) 0.0 0.005 0.075 n/a 0.026 0.0 0.001 n/a 0.107 0.428
Lysine (g) 0.0 0.006 0.075 n/a 0.016 0.0 0.001 n/a 0.098 0.392
Methionine (g) 0.0 0.0 0.022 n/a 0.006 0.0 0.0 n/a 0.028 0.112
Cystine (g) 0.0 0.0 0.011 n/a 0.007 0.0 0.0 n/a 0.018 0.072
Phenylalanine (g) 0.0 0.005 0.043 n/a 0.018 0.0 0.0 n/a 0.066 0.264
Tyrosine (g) 0.0 0.002 0.032 n/a 0.01 0.0 0.0 n/a 0.045 0.18
Valine (g) 0.0 0.003 0.054 n/a 0.021 0.0 0.001 n/a 0.079 0.316
Arginine (g) 0.0 0.016 0.054 n/a 0.057 0.0 0.001 n/a 0.127 0.508
Histidine (g) 0.0 0.002 0.032 n/a 0.008 0.0 0.0 n/a 0.043 0.172
Alanine (g) 0.0 0.003 0.065 n/a 0.018 0.0 0.001 n/a 0.086 0.344
Aspartic acid (g) 0.0 0.014 0.151 n/a 0.034 0.0 0.001 n/a 0.201 0.804
Glutamic acid (g) 0.0 0.041 0.14 n/a 0.079 0.0 0.001 n/a 0.261 1.044
Glycine (g) 0.0 0.005 0.043 n/a 0.017 0.0 0.001 n/a 0.065 0.26
Proline (g) 0.0 0.002 0.043 n/a 0.015 0.0 0.001 n/a 0.061 0.244
Serine (g) 0.0 0.003 0.054 n/a 0.018 0.0 0.001 n/a 0.075 0.3
Cholesterol (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0
Trans Fat (g) 0.175 n/a n/a n/a n/a n/a 0.0 n/a 0.175 0.7
Saturated Fat (g) 0.505 0.006 0.043 n/a 3.089 0.0 0.001 0.007 3.652 14.608
Phytosterols (mg) 17.0 2.362 n/a n/a 4.888 0.0 0.085 0.339 24.674 98.696
Monounsaturated Fat (g) 1.546 0.002 0.022 n/a 0.149 0.0 0.001 0.002 1.72 6.88
Polyunsaturated (g) 4.43 0.003 0.097 n/a 0.038 0.0 0.0 0.009 4.578 18.312