Nutrients in 7 ounces of Laver Seaweed

Raw Laver Seaweed (Porphyra laciniata).

Macros Ratio

Protein Fat Carbs

50%

45%

7 oz ▼

Macro Nutrients

Laver Seaweed

Energy69.5 kcal

2.4%

Raw Laver Seaweed has 69.456275 kcal of Energy per 7 ounces, which is 2.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.56 g

0.57%

Raw Laver Seaweed has 0.5556502 g of Fat per 7 ounces, which is 0.57% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.12 g

0.38%

Raw Laver Seaweed has 0.121052365 g of Saturated Fat per 7 ounces, which is 0.38% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.002 g

0.12%

Raw Laver Seaweed has 0.001984465 g of Omega 3 per 7 ounces, which is 0.12% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.008 g

0.047%

Raw Laver Seaweed has 0.00793786 g of Omega 6 per 7 ounces, which is 0.047% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Laver Seaweed has 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate10 g

7.8%

Raw Laver Seaweed has 10.14061615 g of Carbohydrate per 7 ounces, which is 7.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.97 g

1.34%

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

Raw Laver Seaweed has 0.97238785 g of Sugars per 7 ounces, which is 1.34% 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

Fiber0.6 g

1.57%

Raw Laver Seaweed has 0.5953395 g of Fiber per 7 ounces, which is 1.57% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein11.5 g

20.6%

Raw Laver Seaweed has 11.52974165 g of Protein per 7 ounces, which is 20.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Laver Seaweed

Vitamin A516 μg

57.3%

RAE, retinol activity equivalents

Raw Laver Seaweed has 515.9609 μg of Vitamin A per 7 ounces, which is 57.3% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.19 mg

16.2%

Thiamine

Raw Laver Seaweed has 0.19447757 mg of Vitamin B1 per 7 ounces, which is 16.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.89 mg

68%

Riboflavin

Raw Laver Seaweed has 0.88507139 mg of Vitamin B2 per 7 ounces, which is 68% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.9 mg

18.2%

Niacin, nicotinic acid, niacinamide

Raw Laver Seaweed has 2.91716355 mg of Vitamin B3 per 7 ounces, which is 18.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.03 mg

20.7%

Pantothenic acid

Raw Laver Seaweed has 1.033906265 mg of Vitamin B5 per 7 ounces, which is 20.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.32 mg

24.3%

Pyridoxine

Raw Laver Seaweed has 0.315529935 mg of Vitamin B6 per 7 ounces, which is 24.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9290 μg

72.4%

Folates and Folic Acid

Raw Laver Seaweed has 289.73189 μg of Vitamin B9 per 7 ounces, which is 72.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Laver Seaweed has 0 μg of Vitamin B12 per 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C77.4 mg

86%

Ascorbic acid

Raw Laver Seaweed has 77.394135 mg of Vitamin C per 7 ounces, which is 86% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Laver Seaweed has 0 IU of Vitamin D per 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2 mg

13.2%

Tocopherols and Tocotrienols

Raw Laver Seaweed has 1.984465 mg of Vitamin E per 7 ounces, which is 13.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K7.94 μg

6.6%

Phytomenadione or phylloquinone

Raw Laver Seaweed has 7.93786 μg of Vitamin K per 7 ounces, which is 6.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Laver Seaweed

Calcium139 mg

14%

Raw Laver Seaweed has 138.91255 mg of Calcium per 7 ounces, which is 14% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.52 mg

58.2%

Raw Laver Seaweed has 0.52389876 mg of Copper per 7 ounces, which is 58.2% 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

Iron3.57 mg

44.7%

Raw Laver Seaweed has 3.572037 mg of Iron per 7 ounces, which is 44.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium3.97 mg

0.94%

Raw Laver Seaweed has 3.96893 mg of Magnesium per 7 ounces, which is 0.94% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.96 mg

85.2%

Raw Laver Seaweed has 1.96065142 mg of Manganese per 7 ounces, which is 85.2% 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

Phosphorus115 mg

16.4%

Raw Laver Seaweed has 115.09897 mg of Phosphorus per 7 ounces, which is 16.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium706 mg

20.8%

Raw Laver Seaweed has 706.46954 mg of Potassium per 7 ounces, which is 20.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.4 μg

2.53%

Raw Laver Seaweed has 1.3891255 μg of Selenium per 7 ounces, which is 2.53% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium95 mg

6.35%

Raw Laver Seaweed has 95.25432 mg of Sodium per 7 ounces, which is 6.35% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.1 mg

19%

Raw Laver Seaweed has 2.08368825 mg of Zinc per 7 ounces, which is 19% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water169 g

4.56%

Raw Laver Seaweed has 168.73905895 g of Water per 7 ounces, which is 4.56% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Laver Seaweed:

7 ounces of Laver Seaweed has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin A, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9.
It also has a good amount of Vitamin B1, Vitamin B3 and Vitamin E.
This vegetable has some Vitamin K.
It has no Vitamin B12 and Vitamin D.

Minerals in 7 ounces of Raw Laver Seaweed:

7 ounces of Laver Seaweed has outstanding amounts of Manganese.
It is an excellent source of Copper, Iron and Potassium.
It also has a good amount of Calcium, Phosphorus and Zinc.
This vegetable has some Selenium and Sodium.
The product has trace amounts of Magnesium.

Macronutrients in 7 ounces of Raw Laver Seaweed:

7 ounces of Laver Seaweed is an excellent source of Protein.
It has a good amount of Carbohydrate.
While 7 ounces of product has trace amounts of Sugars and Fiber, it has no Fat, Saturated Fat, Omega 3 and Omega 6.

Compare Raw Laver Seaweed with:

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

Food Info

Nutrients in 7 ounces of Laver Seaweed

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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