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Nutrients in 14 ounces of Boiled Garden Cress

Boiled and Drained Garden Cress.

Macros Ratio

Protein Fat Carbs
27%
19%
54%
14 oz ▼

Macro Nutrients

Boiled Garden Cress
Energy91 kcal
3.15%
Boiled and Drained Garden Cress have 91.28539 kcal of Energy per 14 ounces, which is 3.15% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2.4 g
2.46%
Boiled and Drained Garden Cress have 2.381358 g of Fat per 14 ounces, which is 2.46% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.079 g
0.25%
Boiled and Drained Garden Cress have 0.0793786 g of Saturated Fat per 14 ounces, which is 0.25% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.26 g
16%
Boiled and Drained Garden Cress have 0.25798045 g of Omega 3 per 14 ounces, which is 16% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.52 g
3.04%
Boiled and Drained Garden Cress have 0.5159609 g of Omega 6 per 14 ounces, which is 3.04% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Garden Cress have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate15 g
11.6%
Boiled and Drained Garden Cress have 15.081934 g of Carbohydrate per 14 ounces, which is 11.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars12.3 g
17%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Garden Cress have 12.3433723 g of Sugars per 14 ounces, which is 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
Fiber2.78 g
7.3%
Boiled and Drained Garden Cress have 2.778251 g of Fiber per 14 ounces, which is 7.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein7.54 g
13.5%
Boiled and Drained Garden Cress have 7.540967 g of Protein per 14 ounces, which is 13.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Garden Cress
Vitamin A921 μg
102%
RAE, retinol activity equivalents
Boiled and Drained Garden Cress have 920.79176 μg of Vitamin A per 14 ounces, which is 102% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.24 mg
20%
Thiamine
Boiled and Drained Garden Cress have 0.2381358 mg of Vitamin B1 per 14 ounces, which is 20% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.64 mg
49%
Riboflavin
Boiled and Drained Garden Cress have 0.6350288 mg of Vitamin B2 per 14 ounces, which is 49% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.18 mg
20%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Garden Cress have 3.175144 mg of Vitamin B3 per 14 ounces, which is 20% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.65 mg
13%
Pantothenic acid
Boiled and Drained Garden Cress have 0.64693559 mg of Vitamin B5 per 14 ounces, which is 13% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.62 mg
48%
Pyridoxine
Boiled and Drained Garden Cress have 0.62312201 mg of Vitamin B6 per 14 ounces, which is 48% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9147 μg
36.7%
Folates and Folic Acid
Boiled and Drained Garden Cress have 146.85041 μg of Vitamin B9 per 14 ounces, which is 36.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Garden Cress have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C91 mg
101%
Ascorbic acid
Boiled and Drained Garden Cress have 91.28539 mg of Vitamin C per 14 ounces, which is 101% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Garden Cress have 0 IU of Vitamin D per 14 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
Boiled and Drained Garden Cress have 1.984465 mg of Vitamin E per 14 ounces, which is 13.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1522 μg
1268%
Phytomenadione or phylloquinone
Boiled and Drained Garden Cress have 1521.687762 μg of Vitamin K per 14 ounces, which is 1268% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Garden Cress
Calcium242 mg
24.2%
Boiled and Drained Garden Cress have 242.10473 mg of Calcium per 14 ounces, which is 24.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.45 mg
50.3%
Boiled and Drained Garden Cress have 0.45245802 mg of Copper per 14 ounces, which is 50.3% 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
Iron3.18 mg
39.7%
Boiled and Drained Garden Cress have 3.175144 mg of Iron per 14 ounces, which is 39.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium103 mg
24.6%
Boiled and Drained Garden Cress have 103.19218 mg of Magnesium per 14 ounces, which is 24.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.48 mg
64%
Boiled and Drained Garden Cress have 1.47644196 mg of Manganese per 14 ounces, which is 64% 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
Phosphorus191 mg
27.2%
Boiled and Drained Garden Cress have 190.50864 mg of Phosphorus per 14 ounces, which is 27.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1401 mg
41.2%
Boiled and Drained Garden Cress have 1401.03229 mg of Potassium per 14 ounces, which is 41.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium3.57 μg
6.5%
Boiled and Drained Garden Cress have 3.572037 μg of Selenium per 14 ounces, which is 6.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium31.8 mg
2.1%
Boiled and Drained Garden Cress have 31.75144 mg of Sodium per 14 ounces, which is 2.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.6 mg
5.4%
Boiled and Drained Garden Cress have 0.5953395 mg of Zinc per 14 ounces, which is 5.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water367 g
9.92%
Boiled and Drained Garden Cress have 367.126025 g of Water per 14 ounces, which is 9.92% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Boiled and Drained Garden Cress:
Minerals in 14 ounces of Boiled and Drained Garden Cress:
Macronutrients in 14 ounces of Boiled and Drained Garden Cress:



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