Nutrients in 14 ounces of Wakame Seaweed

Raw Wakame Seaweed (Undaria spp.).

Macros Ratio

Protein Fat Carbs

22%

11%

67%

14 oz ▼

Macro Nutrients

Wakame Seaweed

Energy179 kcal

6.16%

Raw Wakame Seaweed has 178.60185 kcal of Energy per 14 ounces, which is 6.16% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.54 g

2.6%

Raw Wakame Seaweed has 2.5401152 g of Fat per 14 ounces, which is 2.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.52 g

1.6%

Raw Wakame Seaweed has 0.5159609 g of Saturated Fat per 14 ounces, which is 1.6% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.008 g

0.5%

Raw Wakame Seaweed has 0.00793786 g of Omega 3 per 14 ounces, which is 0.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.04 g

0.23%

Raw Wakame Seaweed has 0.0396893 g of Omega 6 per 14 ounces, which is 0.23% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Wakame Seaweed has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate36.3 g

28%

Raw Wakame Seaweed has 36.2760202 g of Carbohydrate per 14 ounces, which is 28% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.58 g

3.56%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Wakame Seaweed has 2.5798045 g of Sugars per 14 ounces, which is 3.56% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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

No information available

Sucrose

No information available

Fiber2 g

5.22%

Raw Wakame Seaweed has 1.984465 g of Fiber per 14 ounces, which is 5.22% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein12 g

21.5%

Raw Wakame Seaweed has 12.0258579 g of Protein per 14 ounces, which is 21.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Wakame Seaweed

Vitamin A71.4 μg

7.94%

RAE, retinol activity equivalents

Raw Wakame Seaweed has 71.44074 μg of Vitamin A per 14 ounces, which is 7.94% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.24 mg

20%

Thiamine

Raw Wakame Seaweed has 0.2381358 mg of Vitamin B1 per 14 ounces, which is 20% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.91 mg

70.2%

Riboflavin

Raw Wakame Seaweed has 0.9128539 mg of Vitamin B2 per 14 ounces, which is 70.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.35 mg

39.7%

Niacin, nicotinic acid, niacinamide

Raw Wakame Seaweed has 6.350288 mg of Vitamin B3 per 14 ounces, which is 39.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.77 mg

55.3%

Pantothenic acid

Raw Wakame Seaweed has 2.76634421 mg of Vitamin B5 per 14 ounces, which is 55.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.008 mg

0.61%

Pyridoxine

Raw Wakame Seaweed has 0.00793786 mg of Vitamin B6 per 14 ounces, which is 0.61% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9778 μg

194%

Folates and Folic Acid

Raw Wakame Seaweed has 777.91028 μg of Vitamin B9 per 14 ounces, which is 194% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Wakame Seaweed has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C12 mg

13.2%

Ascorbic acid

Raw Wakame Seaweed has 11.90679 mg of Vitamin C per 14 ounces, which is 13.2% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Wakame Seaweed has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.97 mg

26.5%

Tocopherols and Tocotrienols

Raw Wakame Seaweed has 3.96893 mg of Vitamin E per 14 ounces, which is 26.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K21 μg

17.5%

Phytomenadione or phylloquinone

Raw Wakame Seaweed has 21.035329 μg of Vitamin K per 14 ounces, which is 17.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Wakame Seaweed

Calcium595 mg

59.5%

Raw Wakame Seaweed has 595.3395 mg of Calcium per 14 ounces, which is 59.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.13 mg

125%

Raw Wakame Seaweed has 1.12717612 mg of Copper per 14 ounces, which is 125% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron8.65 mg

108%

Raw Wakame Seaweed has 8.6522674 mg of Iron per 14 ounces, which is 108% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium425 mg

101%

Raw Wakame Seaweed has 424.67551 mg of Magnesium per 14 ounces, which is 101% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.56 mg

242%

Raw Wakame Seaweed has 5.556502 mg of Manganese per 14 ounces, which is 242% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus318 mg

45.4%

Raw Wakame Seaweed has 317.5144 mg of Phosphorus per 14 ounces, which is 45.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium198 mg

5.84%

Raw Wakame Seaweed has 198.4465 mg of Potassium per 14 ounces, which is 5.84% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.78 μg

5.05%

Raw Wakame Seaweed has 2.778251 μg of Selenium per 14 ounces, which is 5.05% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3461 mg

231%

Raw Wakame Seaweed has 3460.90696 mg of Sodium per 14 ounces, which is 231% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.5 mg

13.7%

Raw Wakame Seaweed has 1.5081934 mg of Zinc per 14 ounces, which is 13.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water317 g

8.6%

Raw Wakame Seaweed has 317.4747107 g of Water per 14 ounces, which is 8.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Wakame Seaweed:

14 ounces of Wakame Seaweed has outstanding amounts of Vitamin B9.
It is an excellent source of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E.
It also has a good amount of Vitamin A, Vitamin B1, Vitamin C and Vitamin K.
It has no Vitamin B6, Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Wakame Seaweed:

14 ounces of Wakame Seaweed has outstanding amounts of Copper, Iron, Magnesium, Manganese and Sodium.
It is an excellent source of Calcium and Phosphorus.
It also has a good amount of Zinc.
This vegetable has some Potassium and Selenium.

Macronutrients in 14 ounces of Raw Wakame Seaweed:

14 ounces of Wakame Seaweed is an excellent source of Carbohydrate and Protein.
It has some Fat, Sugars and Fiber.
While 14 ounces of product has trace amounts of Saturated Fat, it has no Omega 3 and Omega 6.

Compare Raw Wakame Seaweed with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Wakame Seaweed

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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