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Nutrients in 100 calories of Wakame Seaweed

Raw Wakame Seaweed (Undaria spp.).

Weight per 100 Calories

Wakame Seaweed
222g

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

Macros Ratio

Protein Fat Carbs
22%
11%
67%
100 kcal ▼

Macro Nutrients

Wakame Seaweed
Energy100 kcal
3.45%
Raw Wakame Seaweed has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.42 g
1.47%
Raw Wakame Seaweed has 1.4222222222222 g of Fat per 100 calories, which is 1.47% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Protein6.73 g
12%
Raw Wakame Seaweed has 6.7333333333333 g of Protein per 100 calories, which is 12% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Carbohydrate20.3 g
15.6%
Raw Wakame Seaweed has 20.311111111111 g of Carbohydrate per 100 calories, which is 15.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.44 g
2%
Raw Wakame Seaweed has 1.4444444444444 g of Sugars per 100 calories, which is 2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fiber1.1 g
2.92%
Raw Wakame Seaweed has 1.1111111111111 g of Fiber per 100 calories, which is 2.92% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Wakame Seaweed has 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Saturated Fat0.29 g
0.9%
Raw Wakame Seaweed has 0.28888888888889 g of Saturated Fat per 100 calories, which is 0.9% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.004 g
0.28%
Raw Wakame Seaweed has 0.0044444444444444 g of Omega 3 per 100 calories, which is 0.28% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.022 g
0.13%
Raw Wakame Seaweed has 0.022222222222222 g of Omega 6 per 100 calories, which is 0.13% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Water178 g
4.8%
Raw Wakame Seaweed has 177.75555555556 g of Water per 100 calories, which is 4.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins

Wakame Seaweed
Vitamin A40 μg
4.44%
Raw Wakame Seaweed has 40 μg of Vitamin A per 100 calories, which is 4.44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Thiamine0.13 mg
11%
Raw Wakame Seaweed has 0.13333333333333 mg of Thiamine per 100 calories, which is 11% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.51 mg
39.3%
Raw Wakame Seaweed has 0.51111111111111 mg of Vitamin B2 per 100 calories, which is 39.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B33.56 mg
22.2%
Raw Wakame Seaweed has 3.5555555555556 mg of Vitamin B3 per 100 calories, which is 22.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.004 mg
0.34%
Raw Wakame Seaweed has 0.0044444444444444 mg of Vitamin B6 per 100 calories, which is 0.34% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B120 μg
0%
Raw Wakame Seaweed has 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Vitamin C6.67 mg
7.4%
Raw Wakame Seaweed has 6.6666666666667 mg of Vitamin C per 100 calories, which is 7.4% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Raw Wakame Seaweed has 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Vitamin E2.22 mg
15%
Raw Wakame Seaweed has 2.2222222222222 mg of Vitamin E per 100 calories, which is 15% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K11.8 μg
9.8%
Raw Wakame Seaweed has 11.777777777778 μg of Vitamin K per 100 calories, which is 9.8% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Folate436 μg
109%
Raw Wakame Seaweed has 435.55555555556 μg of Folate per 100 calories, which is 109% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

Wakame Seaweed
Calcium333 mg
33.3%
Raw Wakame Seaweed has 333.33333333333 mg of Calcium per 100 calories, which is 33.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.63 mg
70%
Raw Wakame Seaweed has 0.63111111111111 mg of Copper per 100 calories, which is 70% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron4.84 mg
60.6%
Raw Wakame Seaweed has 4.8444444444444 mg of Iron per 100 calories, which is 60.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium238 mg
56.6%
Raw Wakame Seaweed has 237.77777777778 mg of Magnesium per 100 calories, which is 56.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese3.1 mg
135%
Raw Wakame Seaweed has 3.1111111111111 mg of Manganese per 100 calories, which is 135% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus178 mg
25.4%
Raw Wakame Seaweed has 177.77777777778 mg of Phosphorus per 100 calories, which is 25.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium111 mg
3.27%
Raw Wakame Seaweed has 111.11111111111 mg of Potassium per 100 calories, which is 3.27% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.56 μg
2.83%
Raw Wakame Seaweed has 1.5555555555556 μg of Selenium per 100 calories, which is 2.83% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium1938 mg
129%
Raw Wakame Seaweed has 1937.7777777778 mg of Sodium per 100 calories, which is 129% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.84 mg
7.68%
Raw Wakame Seaweed has 0.84444444444444 mg of Zinc per 100 calories, which is 7.68% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Vitamins in 100 calories of Raw Wakame Seaweed:
100 calories of Wakame Seaweed has outstanding amounts of Folate.
It is an excellent source of Vitamin B2 and Vitamin B3. It also has a good amount of Thiamine, Vitamin C, Vitamin E and Vitamin K. This vegetable has some Vitamin A. It has no Vitamin B6, Vitamin B12 and Vitamin D.
Minerals in 100 calories of Raw Wakame Seaweed:
100 calories of Wakame Seaweed has outstanding amounts of Manganese and Sodium.
It is an excellent source of Calcium, Copper, Iron, Magnesium and Phosphorus. It also has a good amount of Zinc. This vegetable has some Potassium and Selenium.
Macronutrients in 100 calories of Raw Wakame Seaweed:
100 calories of Wakame Seaweed has a good amount of Protein and Carbohydrate. It has some Fiber. While 100 calories of product has trace amounts of Fat, Sugars and Saturated Fat, it has no Omega 3 and Omega 6.



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