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Nutrients in 1 pound of Watercress

Raw Watercress (Nasturtium officinale).

Macros Ratio

Protein Fat Carbs
60%
6%
34%
1 lb ▼

Macro Nutrients

Watercress
Energy50 kcal
1.72%
Raw Watercress have 49.89512 kcal of Energy per 1 pound, which is 1.72% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.45 g
0.47%
Raw Watercress have 0.453592 g of Fat per 1 pound, which is 0.47% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.12 g
0.38%
Raw Watercress have 0.12246984 g of Saturated Fat per 1 pound, which is 0.38% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.1 g
6.52%
Raw Watercress have 0.10432616 g of Omega 3 per 1 pound, which is 6.52% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.054 g
0.32%
Raw Watercress have 0.05443104 g of Omega 6 per 1 pound, which is 0.32% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Watercress have 0 mg of Cholesterol per 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate5.85 g
4.5%
Raw Watercress have 5.8513368 g of Carbohydrate per 1 pound, which is 4.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.91 g
1.25%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Watercress have 0.907184 g of Sugars per 1 pound, which is 1.25% 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
Fiber2.27 g
5.97%
Raw Watercress have 2.26796 g of Fiber per 1 pound, which is 5.97% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein10.4 g
18.6%
Raw Watercress have 10.432616 g of Protein per 1 pound, which is 18.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Watercress
Vitamin A726 μg
80.6%
RAE, retinol activity equivalents
Raw Watercress have 725.7472 μg of Vitamin A per 1 pound, which is 80.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.41 mg
34%
Thiamine
Raw Watercress have 0.4082328 mg of Vitamin B1 per 1 pound, which is 34% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.54 mg
42%
Riboflavin
Raw Watercress have 0.5443104 mg of Vitamin B2 per 1 pound, which is 42% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.91 mg
5.67%
Niacin, nicotinic acid, niacinamide
Raw Watercress have 0.907184 mg of Vitamin B3 per 1 pound, which is 5.67% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.4 mg
28%
Pantothenic acid
Raw Watercress have 1.4061352 mg of Vitamin B5 per 1 pound, which is 28% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.59 mg
45%
Pyridoxine
Raw Watercress have 0.58513368 mg of Vitamin B6 per 1 pound, which is 45% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B941 μg
10.2%
Folates and Folic Acid
Raw Watercress have 40.82328 μg of Vitamin B9 per 1 pound, which is 10.2% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Watercress have 0 μg of Vitamin B12 per 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C195 mg
217%
Ascorbic acid
Raw Watercress have 195.04456 mg of Vitamin C per 1 pound, which is 217% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Watercress have 0 IU of Vitamin D per 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E4.54 mg
30.2%
Tocopherols and Tocotrienols
Raw Watercress have 4.53592 mg of Vitamin E per 1 pound, which is 30.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1134 μg
945%
Phytomenadione or phylloquinone
Raw Watercress have 1133.98 μg of Vitamin K per 1 pound, which is 945% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Watercress
Calcium544 mg
54.4%
Raw Watercress have 544.3104 mg of Calcium per 1 pound, which is 54.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.35 mg
39%
Raw Watercress have 0.34926584 mg of Copper per 1 pound, which is 39% 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
Iron0.91 mg
11.3%
Raw Watercress have 0.907184 mg of Iron per 1 pound, which is 11.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium95 mg
22.7%
Raw Watercress have 95.25432 mg of Magnesium per 1 pound, which is 22.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.1 mg
48%
Raw Watercress have 1.10676448 mg of Manganese per 1 pound, which is 48% 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
Phosphorus272 mg
39%
Raw Watercress have 272.1552 mg of Phosphorus per 1 pound, which is 39% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1497 mg
44%
Raw Watercress have 1496.8536 mg of Potassium per 1 pound, which is 44% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium4.1 μg
7.42%
Raw Watercress have 4.082328 μg of Selenium per 1 pound, which is 7.42% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium186 mg
12.4%
Raw Watercress have 185.97272 mg of Sodium per 1 pound, which is 12.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.5 mg
4.54%
Raw Watercress have 0.4989512 mg of Zinc per 1 pound, which is 4.54% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water431 g
11.7%
Raw Watercress have 431.4113512 g of Water per 1 pound, which is 11.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 pound of Raw Watercress:
Minerals in 1 pound of Raw Watercress:
Macronutrients in 1 pound of Raw Watercress:



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