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Nutrients in 300 calories of Natto

Natto.

Weight per 300 Calories

Natto
142g

Natto has above average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
34%
44%
22%
300 kcal ▼

Macro Nutrients

Natto
Energy300 kcal
10.3%
Natto has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat15.6 g
16%
Natto has 15.63981042654 g of Fat per 300 calories, which is 16% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat2.26 g
7.07%
Natto has 2.2620853080569 g of Saturated Fat per 300 calories, which is 7.07% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 31.04 g
65.2%
Natto has 1.0436018957346 g of Omega 3 per 300 calories, which is 65.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 67.8 g
45.8%
Natto has 7.7857819905213 g of Omega 6 per 300 calories, which is 45.8% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Natto has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate18 g
14%
Natto has 18.028436018957 g of Carbohydrate per 300 calories, which is 14% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars6.95 g
9.6%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Natto has 6.9526066350711 g of Sugars per 300 calories, which is 9.6% 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
Fiber7.68 g
20.2%
Natto has 7.6777251184834 g of Fiber per 300 calories, which is 20.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein27.6 g
49.3%
Natto has 27.582938388626 g of Protein per 300 calories, which is 49.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Natto
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Natto has 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.23 mg
19%
Thiamine
Natto has 0.22748815165877 mg of Vitamin B1 per 300 calories, which is 19% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.27 mg
20.8%
Riboflavin
Natto has 0.27014218009479 mg of Vitamin B2 per 300 calories, which is 20.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30 mg
0%
Niacin, nicotinic acid, niacinamide
Natto has 0 mg of Vitamin B3 per 300 calories, which is 0% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.31 mg
6.1%
Pantothenic acid
Natto has 0.30568720379147 mg of Vitamin B5 per 300 calories, which is 6.1% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.18 mg
14.2%
Pyridoxine
Natto has 0.18483412322275 mg of Vitamin B6 per 300 calories, which is 14.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B911.4 μg
2.84%
Folates and Folic Acid
Natto has 11.374407582938 μg of Vitamin B9 per 300 calories, which is 2.84% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Natto has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C18.5 mg
20.5%
Ascorbic acid
Natto has 18.483412322275 mg of Vitamin C per 300 calories, which is 20.5% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Natto has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.014 mg
0.095%
Tocopherols and Tocotrienols
Natto has 0.014218009478673 mg of Vitamin E per 300 calories, which is 0.095% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K33 μg
27.4%
Phytomenadione or phylloquinone
Natto has 32.843601895735 μg of Vitamin K per 300 calories, which is 27.4% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Natto
Calcium309 mg
31%
Natto has 308.5308056872 mg of Calcium per 300 calories, which is 31% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.95 mg
105%
Natto has 0.94834123222749 mg of Copper per 300 calories, which is 105% 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
Iron12.2 mg
153%
Natto has 12.227488151659 mg of Iron per 300 calories, which is 153% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium164 mg
39%
Natto has 163.50710900474 mg of Magnesium per 300 calories, which is 39% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.17 mg
94%
Natto has 2.1725118483412 mg of Manganese per 300 calories, which is 94% 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
Phosphorus247 mg
35.3%
Natto has 247.39336492891 mg of Phosphorus per 300 calories, which is 35.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1036 mg
30.5%
Natto has 1036.4928909953 mg of Potassium per 300 calories, which is 30.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium12.5 μg
22.7%
Natto has 12.511848341232 μg of Selenium per 300 calories, which is 22.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium9.95 mg
0.66%
Natto has 9.9526066350711 mg of Sodium per 300 calories, which is 0.66% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc4.3 mg
39%
Natto has 4.3080568720379 mg of Zinc per 300 calories, which is 39% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water78.2 g
2.1%
Natto has 78.227488151659 g of Water per 300 calories, which is 2.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Natto:
Minerals in 300 calories of Natto:
Macronutrients in 300 calories of Natto:



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