Nutrients in 500 calories of Natto

Natto.

cooked

Weight per 500 Calories

Natto

237g

Natto has above average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

34%

44%

22%

500 kcal ▼

Macro Nutrients

Natto

Energy500 kcal

17.2%

Natto has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat26 g

27%

Natto has 26.0663507109 g of Fat per 500 calories, which is 27% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat3.77 g

11.8%

Natto has 3.7701421800948 g of Saturated Fat per 500 calories, which is 11.8% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.74 g

109%

Natto has 1.739336492891 g of Omega 3 per 500 calories, which is 109% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 613 g

76.3%

Natto has 12.976303317536 g of Omega 6 per 500 calories, which is 76.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Natto has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate30 g

23%

Natto has 30.047393364929 g of Carbohydrate per 500 calories, which is 23% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars11.6 g

16%

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

Natto has 11.587677725118 g of Sugars per 500 calories, which is 16% 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

Fiber12.8 g

33.7%

Natto has 12.796208530806 g of Fiber per 500 calories, which is 33.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein46 g

82%

Natto has 45.971563981043 g of Protein per 500 calories, which is 82% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Natto

Vitamin A0 μg

RAE, retinol activity equivalents

Natto has 0 μg of Vitamin A per 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.38 mg

31.6%

Thiamine

Natto has 0.37914691943128 mg of Vitamin B1 per 500 calories, which is 31.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.45 mg

34.6%

Riboflavin

Natto has 0.45023696682464 mg of Vitamin B2 per 500 calories, which is 34.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30 mg

Niacin, nicotinic acid, niacinamide

Natto has 0 mg of Vitamin B3 per 500 calories, which is 0% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.51 mg

10%

Pantothenic acid

Natto has 0.50947867298578 mg of Vitamin B5 per 500 calories, which is 10% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.31 mg

23.7%

Pyridoxine

Natto has 0.30805687203791 mg of Vitamin B6 per 500 calories, which is 23.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B919 μg

4.74%

Folates and Folic Acid

Natto has 18.957345971564 μg of Vitamin B9 per 500 calories, which is 4.74% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Natto has 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C31 mg

34.2%

Ascorbic acid

Natto has 30.805687203791 mg of Vitamin C per 500 calories, which is 34.2% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Natto has 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.024 mg

0.16%

Tocopherols and Tocotrienols

Natto has 0.023696682464455 mg of Vitamin E per 500 calories, which is 0.16% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K54.7 μg

45.6%

Phytomenadione or phylloquinone

Natto has 54.739336492891 μg of Vitamin K per 500 calories, which is 45.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Natto

Calcium514 mg

51.4%

Natto has 514.21800947867 mg of Calcium per 500 calories, which is 51.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.6 mg

176%

Natto has 1.5805687203791 mg of Copper per 500 calories, which is 176% 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

Iron20.4 mg

255%

Natto has 20.379146919431 mg of Iron per 500 calories, which is 255% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium273 mg

65%

Natto has 272.51184834123 mg of Magnesium per 500 calories, which is 65% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.62 mg

157%

Natto has 3.6208530805687 mg of Manganese per 500 calories, which is 157% 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

Phosphorus412 mg

59%

Natto has 412.32227488152 mg of Phosphorus per 500 calories, which is 59% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1727 mg

51%

Natto has 1727.4881516588 mg of Potassium per 500 calories, which is 51% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium21 μg

38%

Natto has 20.85308056872 μg of Selenium per 500 calories, which is 38% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium16.6 mg

1.1%

Natto has 16.587677725118 mg of Sodium per 500 calories, which is 1.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc7.2 mg

65.3%

Natto has 7.1800947867299 mg of Zinc per 500 calories, which is 65.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water130 g

3.52%

Natto has 130.37914691943 g of Water per 500 calories, which is 3.52% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Natto:

500 calories of Natto is an excellent source of Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C and Vitamin K.
It has a good amount of Vitamin B5.
It also has some Vitamin B9.
It has no Vitamin A, Vitamin B3, Vitamin B12, Vitamin D and Vitamin E.

Minerals in 500 calories of Natto:

500 calories of Natto has outstanding amounts of Copper, Iron and Manganese.
It is an excellent source of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc.
The product has trace amounts of Sodium.

Macronutrients in 500 calories of Natto:

500 calories of Natto has outstanding amounts of Omega 3 and Protein.
It is an excellent source of Fat, Omega 6, Carbohydrate and Fiber.
It also has a good amount of Saturated Fat and Sugars.

Compare Natto with:

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

Food Info

Nutrients in 500 calories of Natto

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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