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Nutrients in 7 ounces of Wakame Seaweed

Raw Wakame Seaweed (Undaria spp.).

Macros Ratio

Protein Fat Carbs
22%
11%
67%
7 oz ▼

Macro Nutrients

Wakame Seaweed
Energy89.3 kcal
3.08%
Raw Wakame Seaweed has 89.300925 kcal of Energy per 7 ounces, which is 3.08% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.27 g
1.3%
Raw Wakame Seaweed has 1.2700576 g of Fat per 7 ounces, which is 1.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.26 g
0.81%
Raw Wakame Seaweed has 0.25798045 g of Saturated Fat per 7 ounces, which is 0.81% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.004 g
0.25%
Raw Wakame Seaweed has 0.00396893 g of Omega 3 per 7 ounces, which is 0.25% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.02 g
0.12%
Raw Wakame Seaweed has 0.01984465 g of Omega 6 per 7 ounces, which is 0.12% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Wakame 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
Carbohydrate18 g
14%
Raw Wakame Seaweed has 18.1380101 g of Carbohydrate per 7 ounces, which is 14% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.3 g
1.78%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Wakame Seaweed has 1.28990225 g of Sugars per 7 ounces, which is 1.78% 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
Fiber0.99 g
2.6%
Raw Wakame Seaweed has 0.9922325 g of Fiber per 7 ounces, which is 2.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein6 g
10.7%
Raw Wakame Seaweed has 6.01292895 g of Protein per 7 ounces, which is 10.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Wakame Seaweed
Vitamin A35.7 μg
3.97%
RAE, retinol activity equivalents
Raw Wakame Seaweed has 35.72037 μg of Vitamin A per 7 ounces, which is 3.97% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.12 mg
9.92%
Thiamine
Raw Wakame Seaweed has 0.1190679 mg of Vitamin B1 per 7 ounces, which is 9.92% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.46 mg
35%
Riboflavin
Raw Wakame Seaweed has 0.45642695 mg of Vitamin B2 per 7 ounces, which is 35% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.18 mg
20%
Niacin, nicotinic acid, niacinamide
Raw Wakame Seaweed has 3.175144 mg of Vitamin B3 per 7 ounces, which is 20% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.4 mg
27.7%
Pantothenic acid
Raw Wakame Seaweed has 1.383172105 mg of Vitamin B5 per 7 ounces, which is 27.7% 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 Wakame 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 B9389 μg
97%
Folates and Folic Acid
Raw Wakame Seaweed has 388.95514 μg of Vitamin B9 per 7 ounces, which is 97% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Wakame 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 Wakame 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 Wakame 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 E2 mg
13.2%
Tocopherols and Tocotrienols
Raw Wakame Seaweed has 1.984465 mg of Vitamin E per 7 ounces, which is 13.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K10.5 μg
8.76%
Phytomenadione or phylloquinone
Raw Wakame Seaweed has 10.5176645 μg of Vitamin K per 7 ounces, which is 8.76% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Wakame Seaweed
Calcium298 mg
29.8%
Raw Wakame Seaweed has 297.66975 mg of Calcium per 7 ounces, which is 29.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.56 mg
62.6%
Raw Wakame Seaweed has 0.56358806 mg of Copper per 7 ounces, which is 62.6% 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
Iron4.33 mg
54%
Raw Wakame Seaweed has 4.3261337 mg of Iron per 7 ounces, which is 54% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium212 mg
50.6%
Raw Wakame Seaweed has 212.337755 mg of Magnesium per 7 ounces, which is 50.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.78 mg
121%
Raw Wakame Seaweed has 2.778251 mg of Manganese per 7 ounces, which is 121% 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
Phosphorus159 mg
22.7%
Raw Wakame Seaweed has 158.7572 mg of Phosphorus per 7 ounces, which is 22.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium99 mg
2.9%
Raw Wakame Seaweed has 99.22325 mg of Potassium per 7 ounces, which is 2.9% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.4 μg
2.53%
Raw Wakame 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
Sodium1730 mg
115%
Raw Wakame Seaweed has 1730.45348 mg of Sodium per 7 ounces, which is 115% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.75 mg
6.86%
Raw Wakame Seaweed has 0.7540967 mg of Zinc per 7 ounces, which is 6.86% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water159 g
4.3%
Raw Wakame Seaweed has 158.73735535 g of Water per 7 ounces, which is 4.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Raw Wakame Seaweed:
Minerals in 7 ounces of Raw Wakame Seaweed:
Macronutrients in 7 ounces of Raw Wakame Seaweed:



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