Nutrients in 14 ounces of Garden Cress

Raw Garden Cress (Lepidium sativum).

Macros Ratio

Protein Fat Carbs

27%

16%

57%

14 oz ▼

Macro Nutrients

Garden Cress

Energy127 kcal

4.38%

Raw Garden Cress have 127.00576 kcal of Energy per 14 ounces, which is 4.38% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.78 g

2.86%

Raw Garden Cress have 2.778251 g of Fat per 14 ounces, which is 2.86% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.091 g

0.29%

Raw Garden Cress have 0.09128539 g of Saturated Fat per 14 ounces, which is 0.29% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.3 g

19%

Raw Garden Cress have 0.30163868 g of Omega 3 per 14 ounces, which is 19% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.6 g

3.55%

Raw Garden Cress have 0.60327736 g of Omega 6 per 14 ounces, which is 3.55% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate22 g

16.8%

Raw Garden Cress have 21.829115 g of Carbohydrate per 14 ounces, which is 16.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars17.5 g

24%

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

Raw Garden Cress have 17.463292 g of Sugars per 14 ounces, which is 24% 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

Fiber4.37 g

11.5%

Raw Garden Cress have 4.365823 g of Fiber per 14 ounces, which is 11.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein10.3 g

18.4%

Raw Garden Cress have 10.319218 g of Protein per 14 ounces, which is 18.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Garden Cress

Vitamin A1373 μg

153%

RAE, retinol activity equivalents

Raw Garden Cress have 1373.24978 μg of Vitamin A per 14 ounces, which is 153% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.32 mg

26.5%

Thiamine

Raw Garden Cress have 0.3175144 mg of Vitamin B1 per 14 ounces, which is 26.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.03 mg

79.4%

Riboflavin

Raw Garden Cress have 1.0319218 mg of Vitamin B2 per 14 ounces, which is 79.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.97 mg

25%

Niacin, nicotinic acid, niacinamide

Raw Garden Cress have 3.96893 mg of Vitamin B3 per 14 ounces, which is 25% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.96 mg

19.2%

Pantothenic acid

Raw Garden Cress have 0.96048106 mg of Vitamin B5 per 14 ounces, which is 19.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.98 mg

75.4%

Pyridoxine

Raw Garden Cress have 0.98032571 mg of Vitamin B6 per 14 ounces, which is 75.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9318 μg

79.4%

Folates and Folic Acid

Raw Garden Cress have 317.5144 μg of Vitamin B9 per 14 ounces, which is 79.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 C274 mg

304%

Ascorbic acid

Raw Garden Cress have 273.85617 mg of Vitamin C per 14 ounces, which is 304% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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 E2.78 mg

18.5%

Tocopherols and Tocotrienols

Raw Garden Cress have 2.778251 mg of Vitamin E per 14 ounces, which is 18.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2151 μg

1792%

Phytomenadione or phylloquinone

Raw Garden Cress have 2150.763167 μg of Vitamin K per 14 ounces, which is 1792% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Garden Cress

Calcium321 mg

32%

Raw Garden Cress have 321.48333 mg of Calcium per 14 ounces, which is 32% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.67 mg

75%

Raw Garden Cress have 0.6747181 mg of Copper per 14 ounces, which is 75% 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

Iron5.16 mg

64.5%

Raw Garden Cress have 5.159609 mg of Iron per 14 ounces, which is 64.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium151 mg

36%

Raw Garden Cress have 150.81934 mg of Magnesium per 14 ounces, which is 36% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.2 mg

95%

Raw Garden Cress have 2.19481829 mg of Manganese per 14 ounces, which is 95% 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

Phosphorus302 mg

43%

Raw Garden Cress have 301.63868 mg of Phosphorus per 14 ounces, which is 43% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2405 mg

70.7%

Raw Garden Cress have 2405.17158 mg of Potassium per 14 ounces, which is 70.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.57 μg

6.5%

Raw 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

Sodium55.6 mg

3.7%

Raw Garden Cress have 55.56502 mg of Sodium per 14 ounces, which is 3.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.91 mg

8.3%

Raw Garden Cress have 0.9128539 mg of Zinc per 14 ounces, which is 8.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water355 g

9.6%

Raw Garden Cress have 354.822342 g of Water per 14 ounces, which is 9.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Garden Cress:

14 ounces of Garden Cress has outstanding amounts of Vitamin A, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9.
It also has a good amount of Vitamin B5 and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Garden Cress:

14 ounces of Garden Cress has outstanding amounts of Manganese.
It is an excellent source of Calcium, Copper, Iron, Magnesium, Phosphorus and Potassium.
It also has a good amount of Zinc.
This vegetable has some Selenium and Sodium.

Macronutrients in 14 ounces of Raw Garden Cress:

14 ounces of Garden Cress is an excellent source of Sugars.
It has a good amount of Omega 3, Carbohydrate, Fiber and Protein.
It also has some Fat and Omega 6.
It has no Saturated Fat.

Compare Raw Garden Cress with:

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

Food Info

Nutrients in 14 ounces of Garden Cress

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Garden Cress with: