Nutrients in 14 ounces of Laver Seaweed

Raw Laver Seaweed (Porphyra laciniata).

Macros Ratio

Protein Fat Carbs

50%

45%

14 oz ▼

Macro Nutrients

Laver Seaweed

Energy139 kcal

4.8%

Raw Laver Seaweed has 138.91255 kcal of Energy per 14 ounces, which is 4.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.1 g

1.15%

Raw Laver Seaweed has 1.1113004 g of Fat per 14 ounces, which is 1.15% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.24 g

0.76%

Raw Laver Seaweed has 0.24210473 g of Saturated Fat per 14 ounces, which is 0.76% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.004 g

0.25%

Raw Laver Seaweed has 0.00396893 g of Omega 3 per 14 ounces, which is 0.25% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.016 g

0.093%

Raw Laver Seaweed has 0.01587572 g of Omega 6 per 14 ounces, which is 0.093% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate20.3 g

15.6%

Raw Laver Seaweed has 20.2812323 g of Carbohydrate per 14 ounces, which is 15.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.94 g

2.7%

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

Raw Laver Seaweed has 1.9447757 g of Sugars per 14 ounces, which is 2.7% 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

Fiber1.2 g

3.13%

Raw Laver Seaweed has 1.190679 g of Fiber per 14 ounces, which is 3.13% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein23 g

41%

Raw Laver Seaweed has 23.0594833 g of Protein per 14 ounces, which is 41% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Laver Seaweed

Vitamin A1032 μg

115%

RAE, retinol activity equivalents

Raw Laver Seaweed has 1031.9218 μg of Vitamin A per 14 ounces, which is 115% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.39 mg

32.4%

Thiamine

Raw Laver Seaweed has 0.38895514 mg of Vitamin B1 per 14 ounces, which is 32.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.77 mg

136%

Riboflavin

Raw Laver Seaweed has 1.77014278 mg of Vitamin B2 per 14 ounces, which is 136% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.83 mg

36.5%

Niacin, nicotinic acid, niacinamide

Raw Laver Seaweed has 5.8343271 mg of Vitamin B3 per 14 ounces, which is 36.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.07 mg

41.4%

Pantothenic acid

Raw Laver Seaweed has 2.06781253 mg of Vitamin B5 per 14 ounces, which is 41.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.63 mg

48.5%

Pyridoxine

Raw Laver Seaweed has 0.63105987 mg of Vitamin B6 per 14 ounces, which is 48.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9579 μg

145%

Folates and Folic Acid

Raw Laver Seaweed has 579.46378 μg of Vitamin B9 per 14 ounces, which is 145% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C155 mg

172%

Ascorbic acid

Raw Laver Seaweed has 154.78827 mg of Vitamin C per 14 ounces, which is 172% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.97 mg

26.5%

Tocopherols and Tocotrienols

Raw Laver Seaweed has 3.96893 mg of Vitamin E per 14 ounces, which is 26.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K16 μg

13.2%

Phytomenadione or phylloquinone

Raw Laver Seaweed has 15.87572 μg of Vitamin K per 14 ounces, which is 13.2% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Laver Seaweed

Calcium278 mg

27.8%

Raw Laver Seaweed has 277.8251 mg of Calcium per 14 ounces, which is 27.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.05 mg

116%

Raw Laver Seaweed has 1.04779752 mg of Copper per 14 ounces, which is 116% 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

Iron7.14 mg

89.3%

Raw Laver Seaweed has 7.144074 mg of Iron per 14 ounces, which is 89.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium7.94 mg

1.9%

Raw Laver Seaweed has 7.93786 mg of Magnesium per 14 ounces, which is 1.9% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.92 mg

170%

Raw Laver Seaweed has 3.92130284 mg of Manganese per 14 ounces, which is 170% 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

Phosphorus230 mg

33%

Raw Laver Seaweed has 230.19794 mg of Phosphorus per 14 ounces, which is 33% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1413 mg

41.6%

Raw Laver Seaweed has 1412.93908 mg of Potassium per 14 ounces, which is 41.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.78 μg

5.05%

Raw Laver Seaweed has 2.778251 μg of Selenium per 14 ounces, which is 5.05% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium191 mg

12.7%

Raw Laver Seaweed has 190.50864 mg of Sodium per 14 ounces, which is 12.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.17 mg

38%

Raw Laver Seaweed has 4.1673765 mg of Zinc per 14 ounces, which is 38% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water337 g

9.12%

Raw Laver Seaweed has 337.4781179 g of Water per 14 ounces, which is 9.12% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Laver Seaweed:

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

Minerals in 14 ounces of Raw Laver Seaweed:

14 ounces of Laver Seaweed has outstanding amounts of Copper, Iron and Manganese.
It is an excellent source of Calcium, Phosphorus, Potassium and Zinc.
It also has a good amount of Sodium.
This vegetable has some Selenium.
The product has trace amounts of Magnesium.

Macronutrients in 14 ounces of Raw Laver Seaweed:

14 ounces of Laver Seaweed is an excellent source of Protein.
It has a good amount of Carbohydrate.
It also has some Sugars and Fiber.
While 14 ounces of product has trace amounts of Fat and Saturated Fat, it has no 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 14 ounces of Laver Seaweed

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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