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Nutrients in 100 grams ofWakame Seaweed

Raw Wakame Seaweed (Undaria spp.).
rawfreshwhole

Macros Ratio

ProteinsFatsCarbs
27%
13%
60%

Vitamins

100gRDA for Men 19-30 years
Wakame Seaweed
Vitamin A18 μg
2%
Raw Wakame Seaweed has 18 μg of Vitamin A per 100 grams, which is 2% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.06 mg
5%
Raw Wakame Seaweed has 0.06 mg of Thiamine per 100 grams, which is 5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.23 mg
17.7%
Raw Wakame Seaweed has 0.23 mg of Vitamin B2 per 100 grams, which is 17.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B31.6 mg
10%
Raw Wakame Seaweed has 1.6 mg of Vitamin B3 per 100 grams, which is 10% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60 mg
0.15%
Raw Wakame Seaweed has 0.002 mg of Vitamin B6 per 100 grams, which is 0.15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Raw Wakame Seaweed has 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-30 years
Vitamin C3 mg
3.33%
Raw Wakame Seaweed has 3 mg of Vitamin C per 100 grams, which is 3.33% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Raw Wakame Seaweed has 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E1 mg
6.67%
Raw Wakame Seaweed has 1 mg of Vitamin E per 100 grams, which is 6.67% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K5.3 μg
4.4%
Raw Wakame Seaweed has 5.3 μg of Vitamin K per 100 grams, which is 4.4% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate196 μg
49%
Raw Wakame Seaweed has 196 μg of Folate per 100 grams, which is 49% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Wakame Seaweed
Calcium150 mg
15%
Raw Wakame Seaweed has 150 mg of Calcium per 100 grams, which is 15% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.28 mg
31.6%
Raw Wakame Seaweed has 0.284 mg of Copper per 100 grams, which is 31.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron2.18 mg
27%
Raw Wakame Seaweed has 2.18 mg of Iron per 100 grams, which is 27% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium107 mg
26.8%
Raw Wakame Seaweed has 107 mg of Magnesium per 100 grams, which is 26.8% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese1.4 mg
61%
Raw Wakame Seaweed has 1.4 mg of Manganese per 100 grams, which is 61% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus80 mg
11%
Raw Wakame Seaweed has 80 mg of Phosphorus per 100 grams, which is 11% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium50 mg
1.06%
Raw Wakame Seaweed has 50 mg of Potassium per 100 grams, which is 1.06% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium0.7 μg
1.27%
Raw Wakame Seaweed has 0.7 μg of Selenium per 100 grams, which is 1.27% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium872 mg
58%
Raw Wakame Seaweed has 872 mg of Sodium per 100 grams, which is 58% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc0.38 mg
3.45%
Raw Wakame Seaweed has 0.38 mg of Zinc per 100 grams, which is 3.45% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 grams of Raw Wakame Seaweed:
100 grams of Wakame Seaweed is an excellent source of Folate. It has a good amount of Vitamin B2 and Vitamin B3. It also has some Thiamine, Vitamin C, Vitamin E and Vitamin K. While 100 grams of product has trace amounts of Vitamin A, it has no Vitamin B6, Vitamin B12 and Vitamin D.
Minerals in 100 grams of Raw Wakame Seaweed:
100 grams of Wakame Seaweed is an excellent source of Copper, Iron, Magnesium, Manganese and Sodium. It has a good amount of Calcium and Phosphorus. It also has some Zinc. The product has trace amounts of Potassium and Selenium.

Macro Nutrients

100gRDA for Men 19-30 years
Wakame Seaweed
Fat0.64 g
0.66%
Raw Wakame Seaweed has 0.64 g of Fat per 100 grams, which is 0.66% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein3.03 g
5.4%
Raw Wakame Seaweed has 3.03 g of Protein per 100 grams, which is 5.4% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate9.14 g
7.03%
Raw Wakame Seaweed has 9.14 g of Carbohydrate per 100 grams, which is 7.03% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy45 kcal
1.55%
Raw Wakame Seaweed has 45 kcal of Energy per 100 grams, which is 1.55% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Sugars0.65 g
0.9%
Raw Wakame Seaweed has 0.65 g of Sugars per 100 grams, which is 0.9% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber0.5 g
1.3%
Raw Wakame Seaweed has 0.5 g of Fiber per 100 grams, which is 1.3% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Raw Wakame Seaweed has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat0.13 g
0.41%
Raw Wakame Seaweed has 0.13 g of Saturated Fat per 100 grams, which is 0.41% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30 g
0.13%
Raw Wakame Seaweed has 0.002 g of Omega 3 per 100 grams, which is 0.13% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.01 g
0.06%
Raw Wakame Seaweed has 0.01 g of Omega 6 per 100 grams, which is 0.06% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water80 g
2.16%
Raw Wakame Seaweed has 79.99 g of Water per 100 grams, which is 2.16% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 grams of Raw Wakame Seaweed:
100 grams of Wakame Seaweed has a good amount of Carbohydrate. It has some Protein. While 100 grams of product has trace amounts of Sugars and Fiber, it has no Fat, Saturated Fat, Omega 3 and Omega 6.