Nutrients in 5 ounces of Natto

Natto.

cooked

Macros Ratio

Protein Fat Carbs

34%

44%

22%

5 oz ▼

Macro Nutrients

Natto

Energy299 kcal

10.3%

Natto has 299.087225 kcal of Energy per 5 ounces, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat15.6 g

16%

Natto has 15.592225 g of Fat per 5 ounces, which is 16% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.26 g

7.05%

Natto has 2.255202725 g of Saturated Fat per 5 ounces, which is 7.05% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.04 g

65%

Natto has 1.04042665 g of Omega 3 per 5 ounces, which is 65% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 67.76 g

45.7%

Natto has 7.7620931 g of Omega 6 per 5 ounces, which is 45.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Natto has 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate18 g

14%

Natto has 17.973583 g of Carbohydrate per 5 ounces, which is 14% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars6.93 g

9.56%

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

Natto has 6.93145275 g of Sugars per 5 ounces, which is 9.56% 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

Fiber7.65 g

20%

Natto has 7.654365 g of Fiber per 5 ounces, which is 20% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein27.5 g

49%

Natto has 27.499015 g of Protein per 5 ounces, which is 49% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Natto

Vitamin A0 μg

RAE, retinol activity equivalents

Natto has 0 μg of Vitamin A per 5 ounces, 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 0.226796 mg of Vitamin B1 per 5 ounces, 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

20.7%

Riboflavin

Natto has 0.26932025 mg of Vitamin B2 per 5 ounces, which is 20.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30 mg

Niacin, nicotinic acid, niacinamide

Natto has 0 mg of Vitamin B3 per 5 ounces, which is 0% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.3 mg

6.1%

Pantothenic acid

Natto has 0.304757125 mg of Vitamin B5 per 5 ounces, 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%

Pyridoxine

Natto has 0.18427175 mg of Vitamin B6 per 5 ounces, which is 14% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B911.3 μg

2.83%

Folates and Folic Acid

Natto has 11.3398 μg of Vitamin B9 per 5 ounces, which is 2.83% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Natto has 0 μg of Vitamin B12 per 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C18.4 mg

20.5%

Ascorbic acid

Natto has 18.427175 mg of Vitamin C per 5 ounces, which is 20.5% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Natto has 0 IU of Vitamin D per 5 ounces, 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

0.094%

Tocopherols and Tocotrienols

Natto has 0.01417475 mg of Vitamin E per 5 ounces, which is 0.094% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K32.7 μg

27.3%

Phytomenadione or phylloquinone

Natto has 32.7436725 μg of Vitamin K per 5 ounces, which is 27.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Natto

Calcium308 mg

30.8%

Natto has 307.592075 mg of Calcium per 5 ounces, which is 30.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.95 mg

105%

Natto has 0.945455825 mg of Copper per 5 ounces, which is 105% 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

Iron12 mg

152%

Natto has 12.190285 mg of Iron per 5 ounces, which is 152% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium163 mg

39%

Natto has 163.009625 mg of Magnesium per 5 ounces, which is 39% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.17 mg

94%

Natto has 2.1659018 mg of Manganese per 5 ounces, which is 94% 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

Phosphorus247 mg

35.2%

Natto has 246.64065 mg of Phosphorus per 5 ounces, which is 35.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1033 mg

30.4%

Natto has 1033.339275 mg of Potassium per 5 ounces, which is 30.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium12.5 μg

22.7%

Natto has 12.47378 μg of Selenium per 5 ounces, which is 22.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium9.92 mg

0.66%

Natto has 9.922325 mg of Sodium per 5 ounces, which is 0.66% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.3 mg

39%

Natto has 4.29494925 mg of Zinc per 5 ounces, which is 39% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water78 g

2.1%

Natto has 77.9894745 g of Water per 5 ounces, which is 2.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Natto:

5 ounces of Natto is an excellent source of Vitamin B2, Vitamin C and Vitamin K.
It has a good amount of Vitamin B1 and Vitamin B6.
It also has some Vitamin B5 and Vitamin B9.
It has no Vitamin A, Vitamin B3, Vitamin B12, Vitamin D and Vitamin E.

Minerals in 5 ounces of Natto:

5 ounces of Natto has outstanding amounts of Copper, Iron and Manganese.
It is an excellent source of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc.
It has no Sodium.

Macronutrients in 5 ounces of Natto:

5 ounces of Natto is an excellent source of Omega 3, Omega 6, Fiber and Protein.
It has a good amount of Fat, Saturated Fat, Carbohydrate and Sugars.

Compare Natto with:

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

Food Info

Nutrients in 5 ounces of Natto

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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