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Nutrients in 300 calories of Laver Seaweed

Raw Laver Seaweed (Porphyra laciniata).

Weight per 300 Calories

Laver Seaweed
857g

Raw Laver Seaweed has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
50%
5%
45%
300 kcal ▼

Macro Nutrients

Laver Seaweed
Energy300 kcal
10.3%
Raw Laver Seaweed has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2.4 g
2.47%
Raw Laver Seaweed has 2.4 g of Fat per 300 calories, which is 2.47% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.52 g
1.63%
Raw Laver Seaweed has 0.52285714285714 g of Saturated Fat per 300 calories, which is 1.63% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.009 g
0.54%
Raw Laver Seaweed has 0.0085714285714286 g of Omega 3 per 300 calories, which is 0.54% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.034 g
0.2%
Raw Laver Seaweed has 0.034285714285714 g of Omega 6 per 300 calories, which is 0.2% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate43.8 g
33.7%
Raw Laver Seaweed has 43.8 g of Carbohydrate per 300 calories, which is 33.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars4.2 g
5.8%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Laver Seaweed has 4.2 g of Sugars per 300 calories, which is 5.8% 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
Fiber2.57 g
6.77%
Raw Laver Seaweed has 2.5714285714286 g of Fiber per 300 calories, which is 6.77% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein49.8 g
89%
Raw Laver Seaweed has 49.8 g of Protein per 300 calories, which is 89% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Laver Seaweed
Vitamin A2229 μg
248%
RAE, retinol activity equivalents
Raw Laver Seaweed has 2228.5714285714 μg of Vitamin A per 300 calories, which is 248% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.84 mg
70%
Thiamine
Raw Laver Seaweed has 0.84 mg of Vitamin B1 per 300 calories, which is 70% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B23.82 mg
294%
Riboflavin
Raw Laver Seaweed has 3.8228571428571 mg of Vitamin B2 per 300 calories, which is 294% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B312.6 mg
78.8%
Niacin, nicotinic acid, niacinamide
Raw Laver Seaweed has 12.6 mg of Vitamin B3 per 300 calories, which is 78.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.47 mg
89.3%
Pantothenic acid
Raw Laver Seaweed has 4.4657142857143 mg of Vitamin B5 per 300 calories, which is 89.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.36 mg
105%
Pyridoxine
Raw Laver Seaweed has 1.3628571428571 mg of Vitamin B6 per 300 calories, which is 105% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B91251 μg
313%
Folates and Folic Acid
Raw Laver Seaweed has 1251.4285714286 μg of Vitamin B9 per 300 calories, which is 313% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C334 mg
371%
Ascorbic acid
Raw Laver Seaweed has 334.28571428571 mg of Vitamin C per 300 calories, which is 371% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E8.57 mg
57%
Tocopherols and Tocotrienols
Raw Laver Seaweed has 8.5714285714286 mg of Vitamin E per 300 calories, which is 57% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K34.3 μg
28.6%
Phytomenadione or phylloquinone
Raw Laver Seaweed has 34.285714285714 μg of Vitamin K per 300 calories, which is 28.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Laver Seaweed
Calcium600 mg
60%
Raw Laver Seaweed has 600 mg of Calcium per 300 calories, which is 60% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper2.26 mg
251%
Raw Laver Seaweed has 2.2628571428571 mg of Copper per 300 calories, which is 251% 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
Iron15.4 mg
193%
Raw Laver Seaweed has 15.428571428571 mg of Iron per 300 calories, which is 193% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium17 mg
4.1%
Raw Laver Seaweed has 17.142857142857 mg of Magnesium per 300 calories, which is 4.1% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese8.47 mg
368%
Raw Laver Seaweed has 8.4685714285714 mg of Manganese per 300 calories, which is 368% 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
Phosphorus497 mg
71%
Raw Laver Seaweed has 497.14285714286 mg of Phosphorus per 300 calories, which is 71% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium3051 mg
89.7%
Raw Laver Seaweed has 3051.4285714286 mg of Potassium per 300 calories, which is 89.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium6 μg
11%
Raw Laver Seaweed has 6 μg of Selenium per 300 calories, which is 11% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium411 mg
27.4%
Raw Laver Seaweed has 411.42857142857 mg of Sodium per 300 calories, which is 27.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc9 mg
82%
Raw Laver Seaweed has 9 mg of Zinc per 300 calories, which is 82% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water729 g
19.7%
Raw Laver Seaweed has 728.82857142857 g of Water per 300 calories, which is 19.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Raw Laver Seaweed:
Minerals in 300 calories of Raw Laver Seaweed:
Macronutrients in 300 calories of Raw Laver Seaweed:



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