Nutrients in 1 pound of Laver Seaweed

Raw Laver Seaweed (Porphyra laciniata).

Macros Ratio

Protein Fat Carbs

50%

45%

1 lb ▼

Macro Nutrients

Laver Seaweed

Energy159 kcal

5.47%

Raw Laver Seaweed has 158.7572 kcal of Energy per 1 pound, which is 5.47% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.27 g

1.3%

Raw Laver Seaweed has 1.2700576 g of Fat per 1 pound, which is 1.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.28 g

0.86%

Raw Laver Seaweed has 0.27669112 g of Saturated Fat per 1 pound, which is 0.86% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.005 g

0.28%

Raw Laver Seaweed has 0.00453592 g of Omega 3 per 1 pound, which is 0.28% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.018 g

0.11%

Raw Laver Seaweed has 0.01814368 g of Omega 6 per 1 pound, which is 0.11% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate23 g

18%

Raw Laver Seaweed has 23.1785512 g of Carbohydrate per 1 pound, which is 18% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.22 g

3.07%

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

Raw Laver Seaweed has 2.2226008 g of Sugars per 1 pound, which is 3.07% 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

Fiber1.36 g

3.6%

Raw Laver Seaweed has 1.360776 g of Fiber per 1 pound, which is 3.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein26.4 g

47%

Raw Laver Seaweed has 26.3536952 g of Protein per 1 pound, which is 47% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Laver Seaweed

Vitamin A1179 μg

131%

RAE, retinol activity equivalents

Raw Laver Seaweed has 1179.3392 μg of Vitamin A per 1 pound, which is 131% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.44 mg

37%

Thiamine

Raw Laver Seaweed has 0.44452016 mg of Vitamin B1 per 1 pound, which is 37% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.02 mg

156%

Riboflavin

Raw Laver Seaweed has 2.02302032 mg of Vitamin B2 per 1 pound, which is 156% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.67 mg

41.7%

Niacin, nicotinic acid, niacinamide

Raw Laver Seaweed has 6.6678024 mg of Vitamin B3 per 1 pound, which is 41.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.36 mg

47.3%

Pantothenic acid

Raw Laver Seaweed has 2.36321432 mg of Vitamin B5 per 1 pound, which is 47.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.72 mg

55.5%

Pyridoxine

Raw Laver Seaweed has 0.72121128 mg of Vitamin B6 per 1 pound, which is 55.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9662 μg

166%

Folates and Folic Acid

Raw Laver Seaweed has 662.24432 μg of Vitamin B9 per 1 pound, which is 166% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C177 mg

197%

Ascorbic acid

Raw Laver Seaweed has 176.90088 mg of Vitamin C per 1 pound, which is 197% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E4.54 mg

30.2%

Tocopherols and Tocotrienols

Raw Laver Seaweed has 4.53592 mg of Vitamin E per 1 pound, which is 30.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K18 μg

15%

Phytomenadione or phylloquinone

Raw Laver Seaweed has 18.14368 μg of Vitamin K per 1 pound, which is 15% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Laver Seaweed

Calcium318 mg

31.8%

Raw Laver Seaweed has 317.5144 mg of Calcium per 1 pound, which is 31.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.2 mg

133%

Raw Laver Seaweed has 1.19748288 mg of Copper per 1 pound, which is 133% 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

Iron8.16 mg

102%

Raw Laver Seaweed has 8.164656 mg of Iron per 1 pound, which is 102% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium9.07 mg

2.16%

Raw Laver Seaweed has 9.07184 mg of Magnesium per 1 pound, which is 2.16% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.5 mg

195%

Raw Laver Seaweed has 4.48148896 mg of Manganese per 1 pound, which is 195% 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

Phosphorus263 mg

37.6%

Raw Laver Seaweed has 263.08336 mg of Phosphorus per 1 pound, which is 37.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1615 mg

47.5%

Raw Laver Seaweed has 1614.78752 mg of Potassium per 1 pound, which is 47.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.18 μg

5.77%

Raw Laver Seaweed has 3.175144 μg of Selenium per 1 pound, which is 5.77% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium218 mg

14.5%

Raw Laver Seaweed has 217.72416 mg of Sodium per 1 pound, which is 14.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.76 mg

43.3%

Raw Laver Seaweed has 4.762716 mg of Zinc per 1 pound, which is 43.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water386 g

10.4%

Raw Laver Seaweed has 385.6892776 g of Water per 1 pound, which is 10.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Raw Laver Seaweed:

1 pound 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 1 pound of Raw Laver Seaweed:

1 pound 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 1 pound of Raw Laver Seaweed:

1 pound of Laver Seaweed is an excellent source of Protein.
It has a good amount of Carbohydrate.
It also has some Sugars and Fiber.
While 1 pound 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 1 pound of Laver Seaweed

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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