Nutrients in 5 ounces of Laver Seaweed

Raw Laver Seaweed (Porphyra laciniata).

Macros Ratio

Protein Fat Carbs

50%

45%

5 oz ▼

Macro Nutrients

Laver Seaweed

Energy49.6 kcal

1.7%

Raw Laver Seaweed has 49.611625 kcal of Energy per 5 ounces, which is 1.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.4 g

0.41%

Raw Laver Seaweed has 0.396893 g of Fat per 5 ounces, which is 0.41% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.086 g

0.27%

Raw Laver Seaweed has 0.086465975 g of Saturated Fat per 5 ounces, which is 0.27% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.001 g

0.089%

Raw Laver Seaweed has 0.001417475 g of Omega 3 per 5 ounces, which is 0.089% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.006 g

0.033%

Raw Laver Seaweed has 0.0056699 g of Omega 6 per 5 ounces, which is 0.033% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Laver Seaweed 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

Carbohydrate7.24 g

5.57%

Raw Laver Seaweed has 7.24329725 g of Carbohydrate per 5 ounces, which is 5.57% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.69 g

0.96%

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

Raw Laver Seaweed has 0.69456275 g of Sugars per 5 ounces, which is 0.96% 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

Fiber0.43 g

1.1%

Raw Laver Seaweed has 0.4252425 g of Fiber per 5 ounces, which is 1.1% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein8.24 g

14.7%

Raw Laver Seaweed has 8.23552975 g of Protein per 5 ounces, which is 14.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Laver Seaweed

Vitamin A369 μg

41%

RAE, retinol activity equivalents

Raw Laver Seaweed has 368.5435 μg of Vitamin A per 5 ounces, which is 41% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.14 mg

11.6%

Thiamine

Raw Laver Seaweed has 0.13891255 mg of Vitamin B1 per 5 ounces, which is 11.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.63 mg

48.6%

Riboflavin

Raw Laver Seaweed has 0.63219385 mg of Vitamin B2 per 5 ounces, which is 48.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.1 mg

13%

Niacin, nicotinic acid, niacinamide

Raw Laver Seaweed has 2.08368825 mg of Vitamin B3 per 5 ounces, which is 13% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.74 mg

14.8%

Pantothenic acid

Raw Laver Seaweed has 0.738504475 mg of Vitamin B5 per 5 ounces, which is 14.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.23 mg

17.3%

Pyridoxine

Raw Laver Seaweed has 0.225378525 mg of Vitamin B6 per 5 ounces, which is 17.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9207 μg

51.7%

Folates and Folic Acid

Raw Laver Seaweed has 206.95135 μg of Vitamin B9 per 5 ounces, which is 51.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Laver Seaweed 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 C55.3 mg

61.4%

Ascorbic acid

Raw Laver Seaweed has 55.281525 mg of Vitamin C per 5 ounces, which is 61.4% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Laver Seaweed 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 E1.4 mg

9.45%

Tocopherols and Tocotrienols

Raw Laver Seaweed has 1.417475 mg of Vitamin E per 5 ounces, which is 9.45% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K5.67 μg

4.72%

Phytomenadione or phylloquinone

Raw Laver Seaweed has 5.6699 μg of Vitamin K per 5 ounces, which is 4.72% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Laver Seaweed

Calcium99 mg

9.92%

Raw Laver Seaweed has 99.22325 mg of Calcium per 5 ounces, which is 9.92% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.37 mg

41.6%

Raw Laver Seaweed has 0.3742134 mg of Copper per 5 ounces, which is 41.6% 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

Iron2.55 mg

32%

Raw Laver Seaweed has 2.551455 mg of Iron per 5 ounces, which is 32% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium2.83 mg

0.67%

Raw Laver Seaweed has 2.83495 mg of Magnesium per 5 ounces, which is 0.67% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.4 mg

61%

Raw Laver Seaweed has 1.4004653 mg of Manganese per 5 ounces, which is 61% 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

Phosphorus82.2 mg

11.7%

Raw Laver Seaweed has 82.21355 mg of Phosphorus per 5 ounces, which is 11.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium505 mg

15%

Raw Laver Seaweed has 504.6211 mg of Potassium per 5 ounces, which is 15% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.99 μg

1.8%

Raw Laver Seaweed has 0.9922325 μg of Selenium per 5 ounces, which is 1.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium68 mg

4.54%

Raw Laver Seaweed has 68.0388 mg of Sodium per 5 ounces, which is 4.54% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.5 mg

13.5%

Raw Laver Seaweed has 1.48834875 mg of Zinc per 5 ounces, which is 13.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water121 g

3.26%

Raw Laver Seaweed has 120.52789925 g of Water per 5 ounces, which is 3.26% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw Laver Seaweed:

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

Minerals in 5 ounces of Raw Laver Seaweed:

5 ounces of Laver Seaweed is an excellent source of Copper, Iron and Manganese.
It has a good amount of Calcium, Phosphorus, Potassium and Zinc.
It also has some Sodium.
While 5 ounces of product has trace amounts of Selenium, it has no Magnesium.

Macronutrients in 5 ounces of Raw Laver Seaweed:

5 ounces of Laver Seaweed has a good amount of Protein.
It has some Carbohydrate.
While 5 ounces of product has trace amounts of Sugars and Fiber, it has no Fat, Saturated Fat, Omega 3 and Omega 6.

Compare Raw Laver Seaweed with:

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

Food Info

Nutrients in 5 ounces of Laver Seaweed

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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