Nutrients in 500 calories of Wakame Seaweed

Raw Wakame Seaweed (Undaria spp.).

Weight per 500 Calories

Wakame Seaweed

1111g

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

Macros Ratio

Protein Fat Carbs

22%

11%

67%

500 kcal ▼

Macro Nutrients

Wakame Seaweed

Energy500 kcal

17.2%

Raw Wakame 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

Fat7.1 g

7.33%

Raw Wakame Seaweed has 7.1111111111111 g of Fat per 500 calories, which is 7.33% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.44 g

4.5%

Raw Wakame Seaweed has 1.4444444444444 g of Saturated Fat per 500 calories, which is 4.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.022 g

1.4%

Raw Wakame Seaweed has 0.022222222222222 g of Omega 3 per 500 calories, which is 1.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.11 g

0.65%

Raw Wakame Seaweed has 0.11111111111111 g of Omega 6 per 500 calories, which is 0.65% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate102 g

78%

Raw Wakame Seaweed has 101.55555555556 g of Carbohydrate per 500 calories, which is 78% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars7.22 g

9.96%

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

Raw Wakame Seaweed has 7.2222222222222 g of Sugars per 500 calories, which is 9.96% 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

Fiber5.56 g

14.6%

Raw Wakame Seaweed has 5.5555555555556 g of Fiber per 500 calories, which is 14.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein33.7 g

60%

Raw Wakame Seaweed has 33.666666666667 g of Protein per 500 calories, which is 60% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Wakame Seaweed

Vitamin A200 μg

22.2%

RAE, retinol activity equivalents

Raw Wakame Seaweed has 200 μg of Vitamin A per 500 calories, which is 22.2% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.67 mg

55.6%

Thiamine

Raw Wakame Seaweed has 0.66666666666667 mg of Vitamin B1 per 500 calories, which is 55.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.56 mg

197%

Riboflavin

Raw Wakame Seaweed has 2.5555555555556 mg of Vitamin B2 per 500 calories, which is 197% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B317.8 mg

111%

Niacin, nicotinic acid, niacinamide

Raw Wakame Seaweed has 17.777777777778 mg of Vitamin B3 per 500 calories, which is 111% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B57.74 mg

155%

Pantothenic acid

Raw Wakame Seaweed has 7.7444444444444 mg of Vitamin B5 per 500 calories, which is 155% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.022 mg

1.7%

Pyridoxine

Raw Wakame Seaweed has 0.022222222222222 mg of Vitamin B6 per 500 calories, which is 1.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B92178 μg

544%

Folates and Folic Acid

Raw Wakame Seaweed has 2177.7777777778 μg of Vitamin B9 per 500 calories, which is 544% 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 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 C33.3 mg

37%

Ascorbic acid

Raw Wakame Seaweed has 33.333333333333 mg of Vitamin C per 500 calories, which is 37% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E11 mg

74%

Tocopherols and Tocotrienols

Raw Wakame Seaweed has 11.111111111111 mg of Vitamin E per 500 calories, which is 74% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K59 μg

49%

Phytomenadione or phylloquinone

Raw Wakame Seaweed has 58.888888888889 μg of Vitamin K per 500 calories, which is 49% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Wakame Seaweed

Calcium1667 mg

167%

Raw Wakame Seaweed has 1666.6666666667 mg of Calcium per 500 calories, which is 167% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper3.16 mg

351%

Raw Wakame Seaweed has 3.1555555555556 mg of Copper per 500 calories, which is 351% 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

Iron24.2 mg

303%

Raw Wakame Seaweed has 24.222222222222 mg of Iron per 500 calories, which is 303% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium1189 mg

283%

Raw Wakame Seaweed has 1188.8888888889 mg of Magnesium per 500 calories, which is 283% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese15.6 mg

676%

Raw Wakame Seaweed has 15.555555555556 mg of Manganese per 500 calories, which is 676% 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

Phosphorus889 mg

127%

Raw Wakame Seaweed has 888.88888888889 mg of Phosphorus per 500 calories, which is 127% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium556 mg

16.3%

Raw Wakame Seaweed has 555.55555555556 mg of Potassium per 500 calories, which is 16.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7.78 μg

14%

Raw Wakame Seaweed has 7.7777777777778 μg of Selenium per 500 calories, which is 14% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium9689 mg

646%

Raw Wakame Seaweed has 9688.8888888889 mg of Sodium per 500 calories, which is 646% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.22 mg

38.4%

Raw Wakame Seaweed has 4.2222222222222 mg of Zinc per 500 calories, which is 38.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water889 g

24%

Raw Wakame Seaweed has 888.77777777778 g of Water per 500 calories, which is 24% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Wakame Seaweed:

500 calories of Wakame Seaweed has outstanding amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9.
It is an excellent source of Vitamin A, Vitamin B1, Vitamin C, Vitamin E and Vitamin K.
While 500 calories of product has trace amounts of Vitamin B6, it has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw Wakame Seaweed:

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

Macronutrients in 500 calories of Raw Wakame Seaweed:

500 calories of Wakame Seaweed is an excellent source of Carbohydrate and Protein.
It has a good amount of Fat, Sugars and Fiber.
It also has some Saturated Fat.
While 500 calories of product has trace amounts of Omega 3, it has no Omega 6.

Compare Raw Wakame Seaweed with:

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

Food Info

Nutrients in 500 calories of Wakame Seaweed

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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