Nutrients in 7 ounces of Natto

Natto.

cooked

Macros Ratio

Protein Fat Carbs

34%

44%

22%

7 oz ▼

Macro Nutrients

Natto

Energy419 kcal

14.4%

Natto has 418.722115 kcal of Energy per 7 ounces, which is 14.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat22 g

22.5%

Natto has 21.829115 g of Fat per 7 ounces, which is 22.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat3.16 g

9.87%

Natto has 3.157283815 g of Saturated Fat per 7 ounces, which is 9.87% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.46 g

91%

Natto has 1.45659731 g of Omega 3 per 7 ounces, which is 91% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 611 g

64%

Natto has 10.86693034 g of Omega 6 per 7 ounces, which is 64% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Natto has 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate25 g

19.4%

Natto has 25.1630162 g of Carbohydrate per 7 ounces, which is 19.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars9.7 g

13.4%

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

Natto has 9.70403385 g of Sugars per 7 ounces, which is 13.4% 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

Fiber10.7 g

28.2%

Natto has 10.716111 g of Fiber per 7 ounces, which is 28.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein38.5 g

68.7%

Natto has 38.498621 g of Protein per 7 ounces, which is 68.7% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.32 mg

26.5%

Thiamine

Natto has 0.3175144 mg of Vitamin B1 per 7 ounces, which is 26.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.38 mg

29%

Riboflavin

Natto has 0.37704835 mg of Vitamin B2 per 7 ounces, which is 29% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.43 mg

8.53%

Pantothenic acid

Natto has 0.426659975 mg of Vitamin B5 per 7 ounces, which is 8.53% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.26 mg

20%

Pyridoxine

Natto has 0.25798045 mg of Vitamin B6 per 7 ounces, which is 20% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B916 μg

3.97%

Folates and Folic Acid

Natto has 15.87572 μg of Vitamin B9 per 7 ounces, which is 3.97% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C25.8 mg

28.7%

Ascorbic acid

Natto has 25.798045 mg of Vitamin C per 7 ounces, which is 28.7% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.02 mg

0.13%

Tocopherols and Tocotrienols

Natto has 0.01984465 mg of Vitamin E per 7 ounces, which is 0.13% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K46 μg

38.2%

Phytomenadione or phylloquinone

Natto has 45.8411415 μg of Vitamin K per 7 ounces, which is 38.2% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Natto

Calcium431 mg

43%

Natto has 430.628905 mg of Calcium per 7 ounces, which is 43% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.32 mg

147%

Natto has 1.323638155 mg of Copper per 7 ounces, which is 147% 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

Iron17 mg

213%

Natto has 17.066399 mg of Iron per 7 ounces, which is 213% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium228 mg

54.3%

Natto has 228.213475 mg of Magnesium per 7 ounces, which is 54.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.03 mg

132%

Natto has 3.03226252 mg of Manganese per 7 ounces, which is 132% 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

Phosphorus345 mg

49.3%

Natto has 345.29691 mg of Phosphorus per 7 ounces, which is 49.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1447 mg

42.5%

Natto has 1446.674985 mg of Potassium per 7 ounces, which is 42.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium17.5 μg

31.8%

Natto has 17.463292 μg of Selenium per 7 ounces, which is 31.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium14 mg

0.93%

Natto has 13.891255 mg of Sodium per 7 ounces, which is 0.93% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6 mg

54.7%

Natto has 6.01292895 mg of Zinc per 7 ounces, which is 54.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water109 g

2.95%

Natto has 109.1852643 g of Water per 7 ounces, which is 2.95% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Natto:

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

Minerals in 7 ounces of Natto:

7 ounces of Natto has outstanding amounts of Copper, Iron and Manganese.
It is an excellent source of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc.
The product has trace amounts of Sodium.

Macronutrients in 7 ounces of Natto:

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

Compare Natto with:

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

Food Info

Nutrients in 7 ounces of Natto

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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