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Nutrients in 500 calories of Kelp Seaweed

Raw Kelp Seaweed (Laminaria spp.).

Weight per 500 Calories

Kelp Seaweed
1163g

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

Macros Ratio

Protein Fat Carbs
13%
10%
77%
500 kcal ▼

Macro Nutrients

Kelp Seaweed
Energy500 kcal
17.2%
Raw Kelp Seaweed 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
Fat6.5 g
6.7%
Raw Kelp Seaweed has 6.5116279069767 g of Fat per 500 calories, which is 6.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat2.87 g
8.98%
Raw Kelp Seaweed has 2.8720930232558 g of Saturated Fat per 500 calories, which is 8.98% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.047 g
2.9%
Raw Kelp Seaweed has 0.046511627906977 g of Omega 3 per 500 calories, which is 2.9% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.23 g
1.37%
Raw Kelp Seaweed has 0.23255813953488 g of Omega 6 per 500 calories, which is 1.37% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Kelp Seaweed 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
Carbohydrate111 g
85.6%
Raw Kelp Seaweed has 111.27906976744 g of Carbohydrate per 500 calories, which is 85.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars6.98 g
9.62%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Kelp Seaweed has 6.9767441860465 g of Sugars per 500 calories, which is 9.62% 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
Fiber15 g
39.8%
Raw Kelp Seaweed has 15.116279069767 g of Fiber per 500 calories, which is 39.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein19.5 g
35%
Raw Kelp Seaweed has 19.53488372093 g of Protein per 500 calories, which is 35% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Kelp Seaweed
Vitamin A69.8 μg
7.75%
RAE, retinol activity equivalents
Raw Kelp Seaweed has 69.767441860465 μg of Vitamin A per 500 calories, which is 7.75% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.58 mg
48.4%
Thiamine
Raw Kelp Seaweed has 0.58139534883721 mg of Vitamin B1 per 500 calories, which is 48.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.74 mg
134%
Riboflavin
Raw Kelp Seaweed has 1.7441860465116 mg of Vitamin B2 per 500 calories, which is 134% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.47 mg
34%
Niacin, nicotinic acid, niacinamide
Raw Kelp Seaweed has 5.4651162790698 mg of Vitamin B3 per 500 calories, which is 34% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B57.47 mg
149%
Pantothenic acid
Raw Kelp Seaweed has 7.4651162790698 mg of Vitamin B5 per 500 calories, which is 149% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.023 mg
1.8%
Pyridoxine
Raw Kelp Seaweed has 0.023255813953488 mg of Vitamin B6 per 500 calories, which is 1.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B92093 μg
523%
Folates and Folic Acid
Raw Kelp Seaweed has 2093.023255814 μg of Vitamin B9 per 500 calories, which is 523% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Kelp Seaweed 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 C35 mg
38.8%
Ascorbic acid
Raw Kelp Seaweed has 34.883720930233 mg of Vitamin C per 500 calories, which is 38.8% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Kelp Seaweed 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 E10 mg
67.4%
Tocopherols and Tocotrienols
Raw Kelp Seaweed has 10.116279069767 mg of Vitamin E per 500 calories, which is 67.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K767 μg
640%
Phytomenadione or phylloquinone
Raw Kelp Seaweed has 767.44186046512 μg of Vitamin K per 500 calories, which is 640% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Kelp Seaweed
Calcium1953 mg
195%
Raw Kelp Seaweed has 1953.488372093 mg of Calcium per 500 calories, which is 195% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.5 mg
168%
Raw Kelp Seaweed has 1.5116279069767 mg of Copper per 500 calories, which is 168% 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
Iron33 mg
414%
Raw Kelp Seaweed has 33.139534883721 mg of Iron per 500 calories, which is 414% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium1407 mg
335%
Raw Kelp Seaweed has 1406.976744186 mg of Magnesium per 500 calories, which is 335% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.33 mg
101%
Raw Kelp Seaweed has 2.3255813953488 mg of Manganese per 500 calories, which is 101% 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
Phosphorus488 mg
69.8%
Raw Kelp Seaweed has 488.37209302326 mg of Phosphorus per 500 calories, which is 69.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1035 mg
30.4%
Raw Kelp Seaweed has 1034.8837209302 mg of Potassium per 500 calories, which is 30.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium8.14 μg
14.8%
Raw Kelp Seaweed has 8.1395348837209 μg of Selenium per 500 calories, which is 14.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium2709 mg
181%
Raw Kelp Seaweed has 2709.3023255814 mg of Sodium per 500 calories, which is 181% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc14.3 mg
130%
Raw Kelp Seaweed has 14.302325581395 mg of Zinc per 500 calories, which is 130% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water949 g
25.6%
Raw Kelp Seaweed has 948.60465116279 g of Water per 500 calories, which is 25.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Raw Kelp Seaweed:
Minerals in 500 calories of Raw Kelp Seaweed:
Macronutrients in 500 calories of Raw Kelp Seaweed:



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