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Nutrients in 1 kilogram of Laver Seaweed

Raw Laver Seaweed (Porphyra laciniata).

Macros Ratio

Protein Fat Carbs
50%
5%
45%
1 kg ▼

Macro Nutrients

Laver Seaweed
Energy350 kcal
12%
Raw Laver Seaweed has 350 kcal of Energy per 1 kilogram, which is 12% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2.8 g
2.9%
Raw Laver Seaweed has 2.8 g of Fat per 1 kilogram, which is 2.9% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.61 g
1.9%
Raw Laver Seaweed has 0.61 g of Saturated Fat per 1 kilogram, which is 1.9% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.01 g
0.63%
Raw Laver Seaweed has 0.01 g of Omega 3 per 1 kilogram, which is 0.63% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.04 g
0.24%
Raw Laver Seaweed has 0.04 g of Omega 6 per 1 kilogram, which is 0.24% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Laver Seaweed has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate51 g
39.3%
Raw Laver Seaweed has 51.1 g of Carbohydrate per 1 kilogram, which is 39.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars4.9 g
6.76%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Laver Seaweed has 4.9 g of Sugars per 1 kilogram, which is 6.76% 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
Fiber3 g
7.9%
Raw Laver Seaweed has 3 g of Fiber per 1 kilogram, which is 7.9% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein58 g
104%
Raw Laver Seaweed has 58.1 g of Protein per 1 kilogram, which is 104% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Laver Seaweed
Vitamin A2600 μg
289%
RAE, retinol activity equivalents
Raw Laver Seaweed has 2600 μg of Vitamin A per 1 kilogram, which is 289% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.98 mg
81.7%
Thiamine
Raw Laver Seaweed has 0.98 mg of Vitamin B1 per 1 kilogram, which is 81.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B24.46 mg
343%
Riboflavin
Raw Laver Seaweed has 4.46 mg of Vitamin B2 per 1 kilogram, which is 343% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B314.7 mg
92%
Niacin, nicotinic acid, niacinamide
Raw Laver Seaweed has 14.7 mg of Vitamin B3 per 1 kilogram, which is 92% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B55.2 mg
104%
Pantothenic acid
Raw Laver Seaweed has 5.21 mg of Vitamin B5 per 1 kilogram, which is 104% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.6 mg
122%
Pyridoxine
Raw Laver Seaweed has 1.59 mg of Vitamin B6 per 1 kilogram, which is 122% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B91460 μg
365%
Folates and Folic Acid
Raw Laver Seaweed has 1460 μg of Vitamin B9 per 1 kilogram, which is 365% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Laver Seaweed has 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C390 mg
433%
Ascorbic acid
Raw Laver Seaweed has 390 mg of Vitamin C per 1 kilogram, which is 433% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Laver Seaweed has 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E10 mg
66.7%
Tocopherols and Tocotrienols
Raw Laver Seaweed has 10 mg of Vitamin E per 1 kilogram, which is 66.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K40 μg
33.3%
Phytomenadione or phylloquinone
Raw Laver Seaweed has 40 μg of Vitamin K per 1 kilogram, which is 33.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Laver Seaweed
Calcium700 mg
70%
Raw Laver Seaweed has 700 mg of Calcium per 1 kilogram, which is 70% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper2.64 mg
293%
Raw Laver Seaweed has 2.64 mg of Copper per 1 kilogram, which is 293% 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
Iron18 mg
225%
Raw Laver Seaweed has 18 mg of Iron per 1 kilogram, which is 225% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium20 mg
4.76%
Raw Laver Seaweed has 20 mg of Magnesium per 1 kilogram, which is 4.76% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese9.9 mg
430%
Raw Laver Seaweed has 9.88 mg of Manganese per 1 kilogram, which is 430% 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
Phosphorus580 mg
83%
Raw Laver Seaweed has 580 mg of Phosphorus per 1 kilogram, which is 83% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium3560 mg
105%
Raw Laver Seaweed has 3560 mg of Potassium per 1 kilogram, which is 105% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium7 μg
12.7%
Raw Laver Seaweed has 7 μg of Selenium per 1 kilogram, which is 12.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium480 mg
32%
Raw Laver Seaweed has 480 mg of Sodium per 1 kilogram, which is 32% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc10.5 mg
95%
Raw Laver Seaweed has 10.5 mg of Zinc per 1 kilogram, which is 95% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water850 g
23%
Raw Laver Seaweed has 850.3 g of Water per 1 kilogram, which is 23% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 kilogram of Raw Laver Seaweed:
Minerals in 1 kilogram of Raw Laver Seaweed:
Macronutrients in 1 kilogram of Raw Laver Seaweed:



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