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Nutrients in 500 calories of Laver Seaweed

Raw Laver Seaweed (Porphyra laciniata).

Weight per 500 Calories

Laver Seaweed
1429g

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

Macros Ratio

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

Macro Nutrients

Laver Seaweed
Energy500 kcal
17.2%
Raw Laver 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
Fat4 g
4.12%
Raw Laver Seaweed has 4 g of Fat per 500 calories, which is 4.12% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.87 g
2.72%
Raw Laver Seaweed has 0.87142857142857 g of Saturated Fat per 500 calories, which is 2.72% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.014 g
0.89%
Raw Laver Seaweed has 0.014285714285714 g of Omega 3 per 500 calories, which is 0.89% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.057 g
0.34%
Raw Laver Seaweed has 0.057142857142857 g of Omega 6 per 500 calories, which is 0.34% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate73 g
56%
Raw Laver Seaweed has 73 g of Carbohydrate per 500 calories, which is 56% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars7 g
9.66%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Laver Seaweed has 7 g of Sugars per 500 calories, which is 9.66% 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
Fiber4.3 g
11.3%
Raw Laver Seaweed has 4.2857142857143 g of Fiber per 500 calories, which is 11.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein83 g
148%
Raw Laver Seaweed has 83 g of Protein per 500 calories, which is 148% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Laver Seaweed
Vitamin A3714 μg
413%
RAE, retinol activity equivalents
Raw Laver Seaweed has 3714.2857142857 μg of Vitamin A per 500 calories, which is 413% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.4 mg
117%
Thiamine
Raw Laver Seaweed has 1.4 mg of Vitamin B1 per 500 calories, which is 117% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B26.37 mg
490%
Riboflavin
Raw Laver Seaweed has 6.3714285714286 mg of Vitamin B2 per 500 calories, which is 490% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B321 mg
131%
Niacin, nicotinic acid, niacinamide
Raw Laver Seaweed has 21 mg of Vitamin B3 per 500 calories, which is 131% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B57.44 mg
149%
Pantothenic acid
Raw Laver Seaweed has 7.4428571428571 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 B62.27 mg
175%
Pyridoxine
Raw Laver Seaweed has 2.2714285714286 mg of Vitamin B6 per 500 calories, which is 175% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B92086 μg
521%
Folates and Folic Acid
Raw Laver Seaweed has 2085.7142857143 μg of Vitamin B9 per 500 calories, which is 521% 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 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 C557 mg
619%
Ascorbic acid
Raw Laver Seaweed has 557.14285714286 mg of Vitamin C per 500 calories, which is 619% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E14.3 mg
95%
Tocopherols and Tocotrienols
Raw Laver Seaweed has 14.285714285714 mg of Vitamin E per 500 calories, which is 95% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K57 μg
47.6%
Phytomenadione or phylloquinone
Raw Laver Seaweed has 57.142857142857 μg of Vitamin K per 500 calories, which is 47.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Laver Seaweed
Calcium1000 mg
100%
Raw Laver Seaweed has 1000 mg of Calcium per 500 calories, which is 100% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper3.77 mg
419%
Raw Laver Seaweed has 3.7714285714286 mg of Copper per 500 calories, which is 419% 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
Iron25.7 mg
321%
Raw Laver Seaweed has 25.714285714286 mg of Iron per 500 calories, which is 321% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium28.6 mg
6.8%
Raw Laver Seaweed has 28.571428571429 mg of Magnesium per 500 calories, which is 6.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese14 mg
614%
Raw Laver Seaweed has 14.114285714286 mg of Manganese per 500 calories, which is 614% 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
Phosphorus829 mg
118%
Raw Laver Seaweed has 828.57142857143 mg of Phosphorus per 500 calories, which is 118% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium5086 mg
150%
Raw Laver Seaweed has 5085.7142857143 mg of Potassium per 500 calories, which is 150% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium10 μg
18%
Raw Laver Seaweed has 10 μg of Selenium per 500 calories, which is 18% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium686 mg
45.7%
Raw Laver Seaweed has 685.71428571429 mg of Sodium per 500 calories, which is 45.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc15 mg
136%
Raw Laver Seaweed has 15 mg of Zinc per 500 calories, which is 136% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water1215 g
33%
Raw Laver Seaweed has 1214.7142857143 g of Water per 500 calories, which is 33% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Raw Laver Seaweed:
Minerals in 500 calories of Raw Laver Seaweed:
Macronutrients in 500 calories of Raw Laver Seaweed:



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