Nutrients in 1 pound of Wakame Seaweed

Raw Wakame Seaweed (Undaria spp.).

Macros Ratio

Protein Fat Carbs

22%

11%

67%

1 lb ▼

Macro Nutrients

Wakame Seaweed

Energy204 kcal

7.04%

Raw Wakame Seaweed has 204.1164 kcal of Energy per 1 pound, which is 7.04% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.9 g

Raw Wakame Seaweed has 2.9029888 g of Fat per 1 pound, which is 3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.59 g

1.84%

Raw Wakame Seaweed has 0.5896696 g of Saturated Fat per 1 pound, which is 1.84% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.009 g

0.57%

Raw Wakame Seaweed has 0.00907184 g of Omega 3 per 1 pound, which is 0.57% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.045 g

0.27%

Raw Wakame Seaweed has 0.0453592 g of Omega 6 per 1 pound, which is 0.27% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Wakame 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

Carbohydrate41.5 g

32%

Raw Wakame Seaweed has 41.4583088 g of Carbohydrate per 1 pound, which is 32% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.95 g

4.07%

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

Raw Wakame Seaweed has 2.948348 g of Sugars per 1 pound, which is 4.07% 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

Fiber2.27 g

5.97%

Raw Wakame Seaweed has 2.26796 g of Fiber per 1 pound, which is 5.97% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein13.7 g

24.5%

Raw Wakame Seaweed has 13.7438376 g of Protein per 1 pound, which is 24.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Wakame Seaweed

Vitamin A81.6 μg

9.07%

RAE, retinol activity equivalents

Raw Wakame Seaweed has 81.64656 μg of Vitamin A per 1 pound, which is 9.07% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.27 mg

22.7%

Thiamine

Raw Wakame Seaweed has 0.2721552 mg of Vitamin B1 per 1 pound, which is 22.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.04 mg

80.3%

Riboflavin

Raw Wakame Seaweed has 1.0432616 mg of Vitamin B2 per 1 pound, which is 80.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.26 mg

45.4%

Niacin, nicotinic acid, niacinamide

Raw Wakame Seaweed has 7.257472 mg of Vitamin B3 per 1 pound, which is 45.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.16 mg

63.2%

Pantothenic acid

Raw Wakame Seaweed has 3.16153624 mg of Vitamin B5 per 1 pound, which is 63.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.009 mg

0.7%

Pyridoxine

Raw Wakame Seaweed has 0.00907184 mg of Vitamin B6 per 1 pound, which is 0.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9889 μg

222%

Folates and Folic Acid

Raw Wakame Seaweed has 889.04032 μg of Vitamin B9 per 1 pound, which is 222% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Wakame 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 C13.6 mg

15%

Ascorbic acid

Raw Wakame Seaweed has 13.60776 mg of Vitamin C per 1 pound, which is 15% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Wakame 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 Wakame 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 K24 μg

20%

Phytomenadione or phylloquinone

Raw Wakame Seaweed has 24.040376 μg of Vitamin K per 1 pound, which is 20% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Wakame Seaweed

Calcium680 mg

68%

Raw Wakame Seaweed has 680.388 mg of Calcium per 1 pound, which is 68% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.3 mg

143%

Raw Wakame Seaweed has 1.28820128 mg of Copper per 1 pound, which is 143% 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

Iron9.9 mg

124%

Raw Wakame Seaweed has 9.8883056 mg of Iron per 1 pound, which is 124% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium485 mg

116%

Raw Wakame Seaweed has 485.34344 mg of Magnesium per 1 pound, which is 116% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese6.35 mg

276%

Raw Wakame Seaweed has 6.350288 mg of Manganese per 1 pound, which is 276% 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

Phosphorus363 mg

52%

Raw Wakame Seaweed has 362.8736 mg of Phosphorus per 1 pound, which is 52% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium227 mg

6.67%

Raw Wakame Seaweed has 226.796 mg of Potassium per 1 pound, which is 6.67% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.18 μg

5.77%

Raw Wakame 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

Sodium3955 mg

264%

Raw Wakame Seaweed has 3955.32224 mg of Sodium per 1 pound, which is 264% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.72 mg

15.7%

Raw Wakame Seaweed has 1.7236496 mg of Zinc per 1 pound, which is 15.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water363 g

9.8%

Raw Wakame Seaweed has 362.8282408 g of Water per 1 pound, which is 9.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Raw Wakame Seaweed:

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

Minerals in 1 pound of Raw Wakame Seaweed:

1 pound of Wakame Seaweed has outstanding amounts of Copper, Iron, Magnesium, Manganese and Sodium.
It is an excellent source of Calcium and Phosphorus.
It also has a good amount of Zinc.
This vegetable has some Potassium and Selenium.

Macronutrients in 1 pound of Raw Wakame Seaweed:

1 pound of Wakame Seaweed is an excellent source of Carbohydrate and Protein.
It has some Fat, Sugars and Fiber.
While 1 pound of product has trace amounts of Saturated Fat, it has no Omega 3 and Omega 6.

Compare Raw Wakame Seaweed with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 1 pound of Wakame Seaweed

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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