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Nutrients in 1 kilogram of Wakame Seaweed

Raw Wakame Seaweed (Undaria spp.).

Macros Ratio

Protein Fat Carbs
22%
11%
67%
1 kg ▼

Macro Nutrients

Wakame Seaweed
Energy450 kcal
15.5%
Raw Wakame Seaweed has 450 kcal of Energy per 1 kilogram, which is 15.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat6.4 g
6.6%
Raw Wakame Seaweed has 6.4 g of Fat per 1 kilogram, which is 6.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.3 g
4.06%
Raw Wakame Seaweed has 1.3 g of Saturated Fat per 1 kilogram, which is 4.06% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.02 g
1.25%
Raw Wakame Seaweed has 0.02 g of Omega 3 per 1 kilogram, which is 1.25% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.1 g
0.59%
Raw Wakame Seaweed has 0.1 g of Omega 6 per 1 kilogram, which is 0.59% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate91 g
70.3%
Raw Wakame Seaweed has 91.4 g of Carbohydrate per 1 kilogram, which is 70.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars6.5 g
8.97%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Wakame Seaweed has 6.5 g of Sugars per 1 kilogram, which is 8.97% 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
Fiber5 g
13%
Raw Wakame Seaweed has 5 g of Fiber per 1 kilogram, which is 13% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein30.3 g
54%
Raw Wakame Seaweed has 30.3 g of Protein per 1 kilogram, which is 54% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Wakame Seaweed
Vitamin A180 μg
20%
RAE, retinol activity equivalents
Raw Wakame Seaweed has 180 μg of Vitamin A per 1 kilogram, which is 20% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.6 mg
50%
Thiamine
Raw Wakame Seaweed has 0.6 mg of Vitamin B1 per 1 kilogram, which is 50% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.3 mg
177%
Riboflavin
Raw Wakame Seaweed has 2.3 mg of Vitamin B2 per 1 kilogram, which is 177% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B316 mg
100%
Niacin, nicotinic acid, niacinamide
Raw Wakame Seaweed has 16 mg of Vitamin B3 per 1 kilogram, which is 100% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B56.97 mg
139%
Pantothenic acid
Raw Wakame Seaweed has 6.97 mg of Vitamin B5 per 1 kilogram, which is 139% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.02 mg
1.54%
Pyridoxine
Raw Wakame Seaweed has 0.02 mg of Vitamin B6 per 1 kilogram, which is 1.54% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B91960 μg
490%
Folates and Folic Acid
Raw Wakame Seaweed has 1960 μg of Vitamin B9 per 1 kilogram, which is 490% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C30 mg
33.3%
Ascorbic acid
Raw Wakame Seaweed has 30 mg of Vitamin C per 1 kilogram, which is 33.3% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E10 mg
66.7%
Tocopherols and Tocotrienols
Raw Wakame Seaweed has 10 mg of Vitamin E per 1 kilogram, which is 66.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K53 μg
44%
Phytomenadione or phylloquinone
Raw Wakame Seaweed has 53 μg of Vitamin K per 1 kilogram, which is 44% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Wakame Seaweed
Calcium1500 mg
150%
Raw Wakame Seaweed has 1500 mg of Calcium per 1 kilogram, which is 150% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper2.84 mg
316%
Raw Wakame Seaweed has 2.84 mg of Copper per 1 kilogram, which is 316% 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
Iron22 mg
273%
Raw Wakame Seaweed has 21.8 mg of Iron per 1 kilogram, which is 273% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium1070 mg
255%
Raw Wakame Seaweed has 1070 mg of Magnesium per 1 kilogram, which is 255% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese14 mg
609%
Raw Wakame Seaweed has 14 mg of Manganese per 1 kilogram, which is 609% 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
Phosphorus800 mg
114%
Raw Wakame Seaweed has 800 mg of Phosphorus per 1 kilogram, which is 114% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium500 mg
14.7%
Raw Wakame Seaweed has 500 mg of Potassium per 1 kilogram, which is 14.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium7 μg
12.7%
Raw Wakame Seaweed has 7 μg of Selenium per 1 kilogram, which is 12.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium8720 mg
581%
Raw Wakame Seaweed has 8720 mg of Sodium per 1 kilogram, which is 581% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.8 mg
34.5%
Raw Wakame Seaweed has 3.8 mg of Zinc per 1 kilogram, which is 34.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water800 g
21.6%
Raw Wakame Seaweed has 799.9 g of Water per 1 kilogram, which is 21.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 kilogram of Raw Wakame Seaweed:
Minerals in 1 kilogram of Raw Wakame Seaweed:
Macronutrients in 1 kilogram of Raw Wakame Seaweed:



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