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Nutrients in 5 ounces of Kelp Seaweed

Raw Kelp Seaweed (Laminaria spp.).

Macros Ratio

Protein Fat Carbs
13%
10%
77%
5 oz ▼

Macro Nutrients

Kelp Seaweed
Energy61 kcal
2.1%
Raw Kelp Seaweed has 60.951425 kcal of Energy per 5 ounces, which is 2.1% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.79 g
0.82%
Raw Kelp Seaweed has 0.793786 g of Fat per 5 ounces, which is 0.82% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.35 g
1.1%
Raw Kelp Seaweed has 0.350116325 g of Saturated Fat per 5 ounces, which is 1.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.006 g
0.35%
Raw Kelp Seaweed has 0.0056699 g of Omega 3 per 5 ounces, which is 0.35% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.028 g
0.17%
Raw Kelp Seaweed has 0.0283495 g of Omega 6 per 5 ounces, which is 0.17% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate13.6 g
10.4%
Raw Kelp Seaweed has 13.56523575 g of Carbohydrate per 5 ounces, which is 10.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.85 g
1.17%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Kelp Seaweed has 0.850485 g of Sugars per 5 ounces, which is 1.17% 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
Fiber1.84 g
4.85%
Raw Kelp Seaweed has 1.8427175 g of Fiber per 5 ounces, which is 4.85% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein2.4 g
4.25%
Raw Kelp Seaweed has 2.381358 g of Protein per 5 ounces, which is 4.25% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Kelp Seaweed
Vitamin A8.5 μg
0.94%
RAE, retinol activity equivalents
Raw Kelp Seaweed has 8.50485 μg of Vitamin A per 5 ounces, which is 0.94% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.071 mg
5.9%
Thiamine
Raw Kelp Seaweed has 0.07087375 mg of Vitamin B1 per 5 ounces, which is 5.9% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.21 mg
16.4%
Riboflavin
Raw Kelp Seaweed has 0.21262125 mg of Vitamin B2 per 5 ounces, which is 16.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.67 mg
4.16%
Niacin, nicotinic acid, niacinamide
Raw Kelp Seaweed has 0.66621325 mg of Vitamin B3 per 5 ounces, which is 4.16% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.91 mg
18.2%
Pantothenic acid
Raw Kelp Seaweed has 0.91001895 mg of Vitamin B5 per 5 ounces, which is 18.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.003 mg
0.22%
Pyridoxine
Raw Kelp Seaweed has 0.00283495 mg of Vitamin B6 per 5 ounces, which is 0.22% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9255 μg
63.8%
Folates and Folic Acid
Raw Kelp Seaweed has 255.1455 μg of Vitamin B9 per 5 ounces, which is 63.8% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C4.25 mg
4.72%
Ascorbic acid
Raw Kelp Seaweed has 4.252425 mg of Vitamin C per 5 ounces, which is 4.72% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.23 mg
8.22%
Tocopherols and Tocotrienols
Raw Kelp Seaweed has 1.23320325 mg of Vitamin E per 5 ounces, which is 8.22% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K94 μg
78%
Phytomenadione or phylloquinone
Raw Kelp Seaweed has 93.55335 μg of Vitamin K per 5 ounces, which is 78% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Kelp Seaweed
Calcium238 mg
24%
Raw Kelp Seaweed has 238.1358 mg of Calcium per 5 ounces, which is 24% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.18 mg
20.5%
Raw Kelp Seaweed has 0.18427175 mg of Copper per 5 ounces, which is 20.5% 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
Iron4.04 mg
50.5%
Raw Kelp Seaweed has 4.03980375 mg of Iron per 5 ounces, which is 50.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium172 mg
41%
Raw Kelp Seaweed has 171.514475 mg of Magnesium per 5 ounces, which is 41% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.28 mg
12.3%
Raw Kelp Seaweed has 0.283495 mg of Manganese per 5 ounces, which is 12.3% 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
Phosphorus59.5 mg
8.5%
Raw Kelp Seaweed has 59.53395 mg of Phosphorus per 5 ounces, which is 8.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium126 mg
3.7%
Raw Kelp Seaweed has 126.155275 mg of Potassium per 5 ounces, which is 3.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.99 μg
1.8%
Raw Kelp Seaweed has 0.9922325 μg of Selenium per 5 ounces, which is 1.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium330 mg
22%
Raw Kelp Seaweed has 330.271675 mg of Sodium per 5 ounces, which is 22% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.74 mg
16%
Raw Kelp Seaweed has 1.74349425 mg of Zinc per 5 ounces, which is 16% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water116 g
3.13%
Raw Kelp Seaweed has 115.6376105 g of Water per 5 ounces, which is 3.13% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Raw Kelp Seaweed:
Minerals in 5 ounces of Raw Kelp Seaweed:
Macronutrients in 5 ounces of Raw Kelp Seaweed:



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