Food Nutrition Facts: Seaweed, wakame, raw

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Food Description:
(fdcid: 170496)
 Seaweed, wakame, raw
Scientific Name: Undaria spp.
Food Category: Vegetables and Vegetable Products
Food Portion    
Daily Value Age Group    
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Nutrition Facts
1 servings per container
Serving Size gram (100g)
Amount per serving
Calories 		45
% Daily Value*
Total Fat 0.64g 0.8%
Saturated Fat 0.13g 0.7%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 872mg 37.9%
Total Carbohydrate 9.14g 3.3%
Dietary Fiber 0.5g 1.8%
Total Sugars 0.65g
Includes 0g Added Sugars 0%
Protein 3.03g 6.1%
Vitamin D 0mcg 0%
Calcium 150mg 11.5%
Iron 2.18mg 12.1%
Potassium 50mg 1.1%
Vitamin A 18 mcg 2%
Vitamin C 3mg 3.3%
Thiamin 0.06mg 5%
Riboflavin 0.23mg 17.7%
Niacin 1.6mg 10%
Vitamin B6 0mg 0.1%
Folate 196mcg DFE 49%
Phosphorus 80mg 6.4%
Magnesium 107mg 25.5%
Zinc 0.38mg 3.5%
Choline 13.9mg 2.5%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
 
Nutrition Highlights
1 Nutrient amount is in 100 gram food
2 Use FDA 2000 calorie diet as Daily Value reference
Calories & Sources
(Calculated1: 54 kcal, Reported: 45 kcal)
Nutrient Gram Calories Percent Rec%2
Carbohydrate 9.14 36.56 67.2% 45-65%
Protein 3.03 12.12 22.3% 10-35%
Total Fat 0.64 5.76 10.6% 20-35%
1 Calories Calculation General Formula:
carbohydrate x 4 + protein x 4 + fat x 9
2 Expert recommended calories range from this source

Top Beneficial Nutrients
Nutrient Amount DV%
Folate, total (Vitamin B9) 196 µg 49.00%
Iron, Fe 2.18 mg 12.11%
Calcium, Ca 150 mg 11.54%

Potential Health Risk Nutrients
Nutrient Amount DV%
Sodium, Na 872 mg 37.91%

Other Top Beneficial Nutrients
Nutrient Amount DV%
Manganese, Mn 1.4 mg 60.87%
Folate, food 196 µg 49.00%
Folate, DFE 196 µg 49.00%
Copper, Cu 0.284 mg 31.56%
Magnesium, Mg 107 mg 25.48%
Riboflavin (Vitamin B2) 0.23 mg 17.69%
Pantothenic acid (Vitamin B5) 0.697 mg 13.94%


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Food Nutrition Detail
Macronutrients (Proximates) Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Water 79.99 g
Energy 45 kcal 2.25% 2,000 kcal
Energy 188 kJ
Protein 3.03 g 6.06% 50 g
Total lipid (fat) 0.64 g 0.82% 78 g
Ash 7.2 g

Minerals Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Calcium, Ca 150 mg 11.54% 1,300 mg
Iron, Fe 2.18 mg 12.11% 18 mg
Magnesium, Mg 107 mg 25.48% 420 mg
Phosphorus, P 80 mg 6.40% 1,250 mg
Potassium, K 50 mg 1.06% 4,700 mg
Sodium, Na 872 mg 37.91% 2,300 mg
Zinc, Zn 0.38 mg 3.45% 11 mg
Copper, Cu 0.284 mg 31.56% 0.9 mg
Manganese, Mn 1.4 mg 60.87% 2.3 mg
Selenium, Se 0.7 µg 1.27% 55 µg

Vitamins and Other Components Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Vitamin C, total ascorbic acid 3 mg 3.33% 90 mg
Thiamin (Vitamin B1) 0.06 mg 5.00% 1.2 mg
Riboflavin (Vitamin B2) 0.23 mg 17.69% 1.3 mg
Niacin (Vitamin B3) 1.6 mg 10.00% 16 mg
Pantothenic acid (Vitamin B5) 0.697 mg 13.94% 5 mg
Vitamin B6 0.002 mg 0.12% 1.7 mg
Folate, total (Vitamin B9) 196 µg 49.00% 400 µg
Folic acid 0 µg
Folate, food 196 µg 49.00% 400 µg
Folate, DFE 196 µg 49.00% 400 µg
Choline, total 13.9 mg 2.53% 550 mg
Vitamin B12 0 µg 0.00% 2.4 µg
Vitamin B-12, added 0 µg
Vitamin A, RAE 18 µg 2.00% 900 µg
Retinol 0 µg
Carotene, beta 216 µg
Carotene, alpha 0 µg
Cryptoxanthin, beta 0 µg
Vitamin A, IU 360 IU 7.20% 5,000 IU
Lycopene 0 µg
Lutein + zeaxanthin 0 µg
Vitamin E (alpha-tocopherol) 1 mg 6.67% 15 mg
Vitamin E, added 0 mg
Vitamin D (D2 + D3), International Units 0 IU
Vitamin D (D2 + D3) 0 µg 0.00% 20 µg
Vitamin K (phylloquinone) 5.3 µg 4.42% 120 µg


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Proteins and Amino Acids Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Tryptophan 0.035 g
Threonine 0.165 g
Isoleucine 0.087 g
Leucine 0.257 g
Lysine 0.112 g
Methionine 0.063 g
Cystine 0.028 g
Phenylalanine 0.112 g
Tyrosine 0.049 g
Valine 0.209 g
Arginine 0.092 g
Histidine 0.015 g
Alanine 0.136 g
Aspartic acid 0.179 g
Glutamic acid 0.199 g
Glycine 0.112 g
Proline 0.092 g
Serine 0.078 g
Alcohol, ethyl 0 g
Caffeine 0 mg
Theobromine 0 mg

Carbohydrates and Sugar Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Carbohydrate, by difference 9.14 g 3.32% 275 g
Fiber, total dietary 0.5 g 1.79% 28 g
Total Sugars 0.65 g 1.30% 50 g

Fats and Fatty Acids (Lipids) Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Fatty acids, total saturated 0.13 g 0.65% 20 g
SFA 4:0 0 g
SFA 6:0 0 g
SFA 8:0 0 g
SFA 10:0 0 g
SFA 12:0 0 g
SFA 14:0 0.007 g
SFA 16:0 0.117 g
SFA 18:0 0.006 g
Fatty acids, total monounsaturated 0.058 g
MUFA 16:1 0.019 g
MUFA 18:1 0.02 g
MUFA 20:1 0.02 g
MUFA 22:1 0 g
Fatty acids, total polyunsaturated 0.218 g
PUFA 18:2 0.01 g
PUFA 18:3 0.002 g
PUFA 18:4 0 g
PUFA 20:4 0.021 g
PUFA 20:5 n-3 (EPA) 0.186 g
PUFA 22:5 n-3 (DPA) 0 g
PUFA 22:6 n-3 (DHA) 0 g
Fatty acids, total trans 0 g
Cholesterol 0 mg 0.00% 300 mg



USDA FoodData Central Food nutrition facts is fetched from U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Dietary Reference Intakes The Dietary Reference Intakes data is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
Nutrition Facts Label Nutrition Daily Values on the Nutrition Facts Label is based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
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