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Nutrients in 7 ounces of Kelp Seaweed

Raw Kelp Seaweed (Laminaria spp.).

Macros Ratio

Protein Fat Carbs
13%
10%
77%
7 oz ▼

Macro Nutrients

Kelp Seaweed
Energy85.3 kcal
2.94%
Raw Kelp Seaweed has 85.331995 kcal of Energy per 7 ounces, which is 2.94% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.1 g
1.15%
Raw Kelp Seaweed has 1.1113004 g of Fat per 7 ounces, which is 1.15% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.49 g
1.53%
Raw Kelp Seaweed has 0.490162855 g of Saturated Fat per 7 ounces, which is 1.53% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.008 g
0.5%
Raw Kelp Seaweed has 0.00793786 g of Omega 3 per 7 ounces, which is 0.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.04 g
0.23%
Raw Kelp Seaweed has 0.0396893 g of Omega 6 per 7 ounces, which is 0.23% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Kelp Seaweed 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
Carbohydrate19 g
14.6%
Raw Kelp Seaweed has 18.99133005 g of Carbohydrate per 7 ounces, which is 14.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.2 g
1.64%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Kelp Seaweed has 1.190679 g of Sugars per 7 ounces, which is 1.64% 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
Fiber2.58 g
6.8%
Raw Kelp Seaweed has 2.5798045 g of Fiber per 7 ounces, which is 6.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein3.33 g
5.95%
Raw Kelp Seaweed has 3.3339012 g of Protein per 7 ounces, which is 5.95% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Kelp Seaweed
Vitamin A12 μg
1.32%
RAE, retinol activity equivalents
Raw Kelp Seaweed has 11.90679 μg of Vitamin A per 7 ounces, which is 1.32% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.099 mg
8.27%
Thiamine
Raw Kelp Seaweed has 0.09922325 mg of Vitamin B1 per 7 ounces, which is 8.27% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.3 mg
23%
Riboflavin
Raw Kelp Seaweed has 0.29766975 mg of Vitamin B2 per 7 ounces, which is 23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.93 mg
5.83%
Niacin, nicotinic acid, niacinamide
Raw Kelp Seaweed has 0.93269855 mg of Vitamin B3 per 7 ounces, which is 5.83% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.27 mg
25.5%
Pantothenic acid
Raw Kelp Seaweed has 1.27402653 mg of Vitamin B5 per 7 ounces, which is 25.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.004 mg
0.31%
Pyridoxine
Raw Kelp Seaweed has 0.00396893 mg of Vitamin B6 per 7 ounces, which is 0.31% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9357 μg
89.3%
Folates and Folic Acid
Raw Kelp Seaweed has 357.2037 μg of Vitamin B9 per 7 ounces, which is 89.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Kelp Seaweed 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 C5.95 mg
6.6%
Ascorbic acid
Raw Kelp Seaweed has 5.953395 mg of Vitamin C per 7 ounces, which is 6.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Kelp Seaweed 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 E1.73 mg
11.5%
Tocopherols and Tocotrienols
Raw Kelp Seaweed has 1.72648455 mg of Vitamin E per 7 ounces, which is 11.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K131 μg
109%
Phytomenadione or phylloquinone
Raw Kelp Seaweed has 130.97469 μg of Vitamin K per 7 ounces, which is 109% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Kelp Seaweed
Calcium333 mg
33.3%
Raw Kelp Seaweed has 333.39012 mg of Calcium per 7 ounces, which is 33.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.26 mg
28.7%
Raw Kelp Seaweed has 0.25798045 mg of Copper per 7 ounces, which is 28.7% 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
Iron5.66 mg
70.7%
Raw Kelp Seaweed has 5.65572525 mg of Iron per 7 ounces, which is 70.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium240 mg
57%
Raw Kelp Seaweed has 240.120265 mg of Magnesium per 7 ounces, which is 57% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.4 mg
17.3%
Raw Kelp Seaweed has 0.396893 mg of Manganese per 7 ounces, which is 17.3% 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
Phosphorus83.3 mg
12%
Raw Kelp Seaweed has 83.34753 mg of Phosphorus per 7 ounces, which is 12% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium177 mg
5.2%
Raw Kelp Seaweed has 176.617385 mg of Potassium per 7 ounces, which is 5.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.4 μg
2.53%
Raw Kelp Seaweed has 1.3891255 μg of Selenium per 7 ounces, which is 2.53% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium462 mg
31%
Raw Kelp Seaweed has 462.380345 mg of Sodium per 7 ounces, which is 31% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.44 mg
22%
Raw Kelp Seaweed has 2.44089195 mg of Zinc per 7 ounces, which is 22% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water162 g
4.38%
Raw Kelp Seaweed has 161.8926547 g of Water per 7 ounces, which is 4.38% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Raw Kelp Seaweed:
Minerals in 7 ounces of Raw Kelp Seaweed:
Macronutrients in 7 ounces of Raw Kelp Seaweed:



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