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Nutrients in 100 grams of Wakame Seaweed

Raw Wakame Seaweed (Undaria spp.).

Macros Ratio

Protein Fat Carbs
22%
11%
67%
100 g ▼

Macro Nutrients

Wakame Seaweed
Energy45 kcal
1.55%
Raw Wakame Seaweed has 45 kcal of Energy per 100 grams, which is 1.55% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.64 g
0.66%
Raw Wakame Seaweed has 0.64 g of Fat per 100 grams, which is 0.66% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.13 g
0.41%
Raw Wakame Seaweed has 0.13 g of Saturated Fat per 100 grams, which is 0.41% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.002 g
0.13%
Raw Wakame Seaweed has 0.002 g of Omega 3 per 100 grams, which is 0.13% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.01 g
0.059%
Raw Wakame Seaweed has 0.01 g of Omega 6 per 100 grams, which is 0.059% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Wakame Seaweed has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate9.14 g
7.03%
Raw Wakame Seaweed has 9.14 g of Carbohydrate per 100 grams, which is 7.03% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.65 g
0.9%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Wakame Seaweed has 0.65 g of Sugars per 100 grams, which is 0.9% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber0.5 g
1.3%
Raw Wakame Seaweed has 0.5 g of Fiber per 100 grams, which is 1.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein3.03 g
5.4%
Raw Wakame Seaweed has 3.03 g of Protein per 100 grams, which is 5.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Wakame Seaweed
Vitamin A18 μg
2%
RAE, retinol activity equivalents
Raw Wakame Seaweed has 18 μg of Vitamin A per 100 grams, which is 2% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.06 mg
5%
Thiamine
Raw Wakame Seaweed has 0.06 mg of Vitamin B1 per 100 grams, which is 5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.23 mg
17.7%
Riboflavin
Raw Wakame Seaweed has 0.23 mg of Vitamin B2 per 100 grams, which is 17.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.6 mg
10%
Niacin, nicotinic acid, niacinamide
Raw Wakame Seaweed has 1.6 mg of Vitamin B3 per 100 grams, which is 10% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.7 mg
14%
Pantothenic acid
Raw Wakame Seaweed has 0.697 mg of Vitamin B5 per 100 grams, which is 14% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.002 mg
0.15%
Pyridoxine
Raw Wakame Seaweed has 0.002 mg of Vitamin B6 per 100 grams, which is 0.15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9196 μg
49%
Folates and Folic Acid
Raw Wakame Seaweed has 196 μg of Vitamin B9 per 100 grams, which is 49% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Wakame Seaweed has 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C3 mg
3.33%
Ascorbic acid
Raw Wakame Seaweed has 3 mg of Vitamin C per 100 grams, which is 3.33% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Wakame Seaweed has 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1 mg
6.67%
Tocopherols and Tocotrienols
Raw Wakame Seaweed has 1 mg of Vitamin E per 100 grams, which is 6.67% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K5.3 μg
4.4%
Phytomenadione or phylloquinone
Raw Wakame Seaweed has 5.3 μg of Vitamin K per 100 grams, which is 4.4% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Wakame Seaweed
Calcium150 mg
15%
Raw Wakame Seaweed has 150 mg of Calcium per 100 grams, which is 15% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.28 mg
31.6%
Raw Wakame Seaweed has 0.284 mg of Copper per 100 grams, which is 31.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron2.18 mg
27.3%
Raw Wakame Seaweed has 2.18 mg of Iron per 100 grams, which is 27.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium107 mg
25.5%
Raw Wakame Seaweed has 107 mg of Magnesium per 100 grams, which is 25.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.4 mg
61%
Raw Wakame Seaweed has 1.4 mg of Manganese per 100 grams, which is 61% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus80 mg
11.4%
Raw Wakame Seaweed has 80 mg of Phosphorus per 100 grams, which is 11.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium50 mg
1.47%
Raw Wakame Seaweed has 50 mg of Potassium per 100 grams, which is 1.47% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.7 μg
1.27%
Raw Wakame Seaweed has 0.7 μg of Selenium per 100 grams, which is 1.27% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium872 mg
58%
Raw Wakame Seaweed has 872 mg of Sodium per 100 grams, which is 58% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.38 mg
3.45%
Raw Wakame Seaweed has 0.38 mg of Zinc per 100 grams, which is 3.45% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water80 g
2.16%
Raw Wakame Seaweed has 79.99 g of Water per 100 grams, which is 2.16% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 grams of Raw Wakame Seaweed:
Minerals in 100 grams of Raw Wakame Seaweed:
Macronutrients in 100 grams of Raw Wakame Seaweed:



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