Nutrients in 1 kilogram of Garden Cress

Raw Garden Cress (Lepidium sativum).

Macros Ratio

Protein Fat Carbs

27%

16%

57%

1 kg ▼

Macro Nutrients

Garden Cress

Energy320 kcal

11%

Raw Garden Cress have 320 kcal of Energy per 1 kilogram, which is 11% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat7 g

7.2%

Raw Garden Cress have 7 g of Fat per 1 kilogram, which is 7.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.23 g

0.72%

Raw Garden Cress have 0.23 g of Saturated Fat per 1 kilogram, which is 0.72% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.76 g

47.5%

Raw Garden Cress have 0.76 g of Omega 3 per 1 kilogram, which is 47.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.52 g

8.94%

Raw Garden Cress have 1.52 g of Omega 6 per 1 kilogram, which is 8.94% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate55 g

42.3%

Raw Garden Cress have 55 g of Carbohydrate per 1 kilogram, which is 42.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars44 g

60.7%

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

Raw Garden Cress have 44 g of Sugars per 1 kilogram, which is 60.7% 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

Fiber11 g

29%

Raw Garden Cress have 11 g of Fiber per 1 kilogram, which is 29% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein26 g

46.4%

Raw Garden Cress have 26 g of Protein per 1 kilogram, which is 46.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Garden Cress

Vitamin A3460 μg

384%

RAE, retinol activity equivalents

Raw Garden Cress have 3460 μg of Vitamin A per 1 kilogram, which is 384% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.8 mg

66.7%

Thiamine

Raw Garden Cress have 0.8 mg of Vitamin B1 per 1 kilogram, which is 66.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.6 mg

200%

Riboflavin

Raw Garden Cress have 2.6 mg of Vitamin B2 per 1 kilogram, which is 200% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B310 mg

62.5%

Niacin, nicotinic acid, niacinamide

Raw Garden Cress have 10 mg of Vitamin B3 per 1 kilogram, which is 62.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.42 mg

48.4%

Pantothenic acid

Raw Garden Cress have 2.42 mg of Vitamin B5 per 1 kilogram, which is 48.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.47 mg

190%

Pyridoxine

Raw Garden Cress have 2.47 mg of Vitamin B6 per 1 kilogram, which is 190% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9800 μg

200%

Folates and Folic Acid

Raw Garden Cress have 800 μg of Vitamin B9 per 1 kilogram, which is 200% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C690 mg

767%

Ascorbic acid

Raw Garden Cress have 690 mg of Vitamin C per 1 kilogram, which is 767% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E7 mg

46.7%

Tocopherols and Tocotrienols

Raw Garden Cress have 7 mg of Vitamin E per 1 kilogram, which is 46.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K5419 μg

4516%

Phytomenadione or phylloquinone

Raw Garden Cress have 5419 μg of Vitamin K per 1 kilogram, which is 4516% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Garden Cress

Calcium810 mg

81%

Raw Garden Cress have 810 mg of Calcium per 1 kilogram, which is 81% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.7 mg

189%

Raw Garden Cress have 1.7 mg of Copper per 1 kilogram, which is 189% 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

Iron13 mg

163%

Raw Garden Cress have 13 mg of Iron per 1 kilogram, which is 163% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium380 mg

90%

Raw Garden Cress have 380 mg of Magnesium per 1 kilogram, which is 90% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.53 mg

240%

Raw Garden Cress have 5.53 mg of Manganese per 1 kilogram, which is 240% 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

Phosphorus760 mg

109%

Raw Garden Cress have 760 mg of Phosphorus per 1 kilogram, which is 109% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium6060 mg

178%

Raw Garden Cress have 6060 mg of Potassium per 1 kilogram, which is 178% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium9 μg

16.4%

Raw Garden Cress have 9 μg of Selenium per 1 kilogram, which is 16.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium140 mg

9.33%

Raw Garden Cress have 140 mg of Sodium per 1 kilogram, which is 9.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.3 mg

21%

Raw Garden Cress have 2.3 mg of Zinc per 1 kilogram, which is 21% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water894 g

24%

Raw Garden Cress have 894 g of Water per 1 kilogram, which is 24% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Garden Cress:

1 kilogram of Garden Cress has outstanding amounts of Vitamin A, Vitamin B2, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Raw Garden Cress:

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

Macronutrients in 1 kilogram of Raw Garden Cress:

1 kilogram of Garden Cress is an excellent source of Omega 3, Carbohydrate, Sugars, Fiber and Protein.
It has a good amount of Fat and Omega 6.
The product has trace amounts of Saturated Fat.

Compare Raw Garden Cress with:

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

Food Info

Nutrients in 1 kilogram of Garden Cress

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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