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Nutrients in 300 calories of Boiled Garden Cress

Boiled and Drained Garden Cress.

Weight per 300 Calories

Boiled Garden Cress
1304g

Boiled and Drained Garden Cress has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
27%
19%
54%
300 kcal ▼

Macro Nutrients

Boiled Garden Cress
Energy300 kcal
10.3%
Boiled and Drained Garden Cress have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat7.83 g
8.07%
Boiled and Drained Garden Cress have 7.8260869565217 g of Fat per 300 calories, which is 8.07% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.26 g
0.82%
Boiled and Drained Garden Cress have 0.26086956521739 g of Saturated Fat per 300 calories, which is 0.82% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.85 g
53%
Boiled and Drained Garden Cress have 0.84782608695652 g of Omega 3 per 300 calories, which is 53% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61.7 g
9.97%
Boiled and Drained Garden Cress have 1.695652173913 g of Omega 6 per 300 calories, which is 9.97% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate49.6 g
38%
Boiled and Drained Garden Cress have 49.565217391304 g of Carbohydrate per 300 calories, which is 38% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars40.6 g
56%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Garden Cress have 40.565217391304 g of Sugars per 300 calories, which is 56% 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
Fiber9.13 g
24%
Boiled and Drained Garden Cress have 9.1304347826087 g of Fiber per 300 calories, which is 24% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein24.8 g
44.3%
Boiled and Drained Garden Cress have 24.782608695652 g of Protein per 300 calories, which is 44.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Garden Cress
Vitamin A3026 μg
336%
RAE, retinol activity equivalents
Boiled and Drained Garden Cress have 3026.0869565217 μg of Vitamin A per 300 calories, which is 336% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.78 mg
65.2%
Thiamine
Boiled and Drained Garden Cress have 0.78260869565217 mg of Vitamin B1 per 300 calories, which is 65.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.1 mg
161%
Riboflavin
Boiled and Drained Garden Cress have 2.0869565217391 mg of Vitamin B2 per 300 calories, which is 161% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B310.4 mg
65.2%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Garden Cress have 10.434782608696 mg of Vitamin B3 per 300 calories, which is 65.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.13 mg
42.5%
Pantothenic acid
Boiled and Drained Garden Cress have 2.1260869565217 mg of Vitamin B5 per 300 calories, which is 42.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.05 mg
158%
Pyridoxine
Boiled and Drained Garden Cress have 2.0478260869565 mg of Vitamin B6 per 300 calories, which is 158% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9483 μg
121%
Folates and Folic Acid
Boiled and Drained Garden Cress have 482.60869565217 μg of Vitamin B9 per 300 calories, which is 121% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C300 mg
333%
Ascorbic acid
Boiled and Drained Garden Cress have 300 mg of Vitamin C per 300 calories, which is 333% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E6.52 mg
43.5%
Tocopherols and Tocotrienols
Boiled and Drained Garden Cress have 6.5217391304348 mg of Vitamin E per 300 calories, which is 43.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K5001 μg
4167%
Phytomenadione or phylloquinone
Boiled and Drained Garden Cress have 5000.8695652174 μg of Vitamin K per 300 calories, which is 4167% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Garden Cress
Calcium796 mg
79.6%
Boiled and Drained Garden Cress have 795.65217391304 mg of Calcium per 300 calories, which is 79.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.5 mg
165%
Boiled and Drained Garden Cress have 1.4869565217391 mg of Copper per 300 calories, which is 165% 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
Iron10.4 mg
130%
Boiled and Drained Garden Cress have 10.434782608696 mg of Iron per 300 calories, which is 130% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium339 mg
80.7%
Boiled and Drained Garden Cress have 339.13043478261 mg of Magnesium per 300 calories, which is 80.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese4.85 mg
211%
Boiled and Drained Garden Cress have 4.8521739130435 mg of Manganese per 300 calories, which is 211% 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
Phosphorus626 mg
89.4%
Boiled and Drained Garden Cress have 626.08695652174 mg of Phosphorus per 300 calories, which is 89.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium4604 mg
135%
Boiled and Drained Garden Cress have 4604.347826087 mg of Potassium per 300 calories, which is 135% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium11.7 μg
21.3%
Boiled and Drained Garden Cress have 11.739130434783 μg of Selenium per 300 calories, which is 21.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium104 mg
6.96%
Boiled and Drained Garden Cress have 104.34782608696 mg of Sodium per 300 calories, which is 6.96% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.96 mg
17.8%
Boiled and Drained Garden Cress have 1.9565217391304 mg of Zinc per 300 calories, which is 17.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water1207 g
32.6%
Boiled and Drained Garden Cress have 1206.5217391304 g of Water per 300 calories, which is 32.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Boiled and Drained Garden Cress:
Minerals in 300 calories of Boiled and Drained Garden Cress:
Macronutrients in 300 calories of Boiled and Drained Garden Cress:



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